How to Do a Dumbbell Row

Using dumbbells to do bent over rows is a good starting point for beginners wanting to strength train. Exercising one arm at a time allows you to focus on your form and mechanics. The bent over row works several different muscles in your back. Maintain proper form to avoid injury and increase the effectiveness of your workout. Always warm up before performing this exercise.

Difficulty: Moderately Easy

Instructions

1. Choose your dumbbell weight. A beginner might want to choose a five or ten pound dumbbell. Place it on the floor near the bench, so that you can pick it up once you're in the proper position for lifting.

2. Place one knee up on a bench. Place your other foot flat on the ground. Bend over the bench so that your chest is parallel to the ground. Support your weight with your arm. Reach down with your opposite arm to pick up your dumbbell.

3. Begin by lifting the weight up and back until your upper arm is along side your back. Keep your elbow in tight to your side and do not twist your torso as you lift.

4. Lower the weight and relax your shoulder. Do not lock your elbow as you lower the dumbbell toward the ground. Repeat the lift and lower until you complete this exercise.

5. Repeat three to four sets of 12 to 15 repetitions on each side. Rest for 30 seconds between sets. Stretch well after you're finished with this workout.

Tips & Warnings

• Resist the urge to jerk the dumbbell weight up. Use controlled, slow movements. Inhale when the weight is down and exhale as you lift.
• You can alternate arms between sets or train one arm completely before switching to the other side.

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