Dumbbell is a very good piece of equipment. At the same time, dumbbell is also a very common piece of equipment. Some people still know about dumbbells. Of course, the functions and benefits of dumbbells are also good. , and there are many movements that use dumbbells, but some people still know where to do dumbbell bent over rowing exercises. So, which muscles do dumbbell bent over rows work? Let’s take a look below.
Dumbbell bent over rowing exercises which muscles
The middle back will also exercise the biceps and shoulders.
How to do dumbbell bent over rowing
1. Starting position: Stand with your feet shoulder-width apart, sit back on your hips (flex your hips), keep your spine neutral, and lean your torso down naturally. Hold the dumbbells in both hands and hang them naturally, with your palms facing back and using the back of your legs. Side, the tension in the back of the hips to support the body (not the lower back), tighten the core muscles to stabilize the spine neutral! Avoid swaying during movement.
2. Action essentials: Keep your back straight and your trunk stable. Contract your back muscles to retract your shoulder blades, and at the same time lift your elbows upward! Pull the dumbbells to your waist; then squeeze your shoulder blades and hold for a second! Then slowly lower the dumbbells until you fully stretch your back muscles (open your shoulder blades)!
Precautions for dumbbell bent over rowing
1. To ensure the standard of movement, the back must not be bent, otherwise it will cause back injury.
2. Pay attention to the weight of the dumbbells used. Do not use heavy weights initially. Gradually increase the weight after your technique is stable. If you are not sure, use lighter dumbbells.
3. During training, if the back is not straight enough, it will damage the spine. The arms placed on the flat bench should keep the elbow joints slightly bent, and the legs placed on the ground should keep the knee joints slightly bent. Moving too fast will reduce the training effect. Excessive range will increase body twisting and increase the possibility of injury.
4. Breathing method: Exhale when the dumbbells are pulled to both sides of the body, and inhale when returning to the starting point.