How to Perform a Dumbbell Bilateral Bent-Over Row
Dumbbell bilateral bent-over rows involve using two dumbbells at the same time. The prime mover, or major muscles involved, are in the upper back or more specifically the latissimus dorsi, the teres major and minor and the rhomboids. The secondary muscle involved is the biceps brachii. The exercise also works almost every other muscle in the body because of the stabilizing position used during the repetitions.
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Instructions
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Dumbbell Bilateral Bent-Over Row
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1
Grasp two dumbbells with a closed, pronated (over-hand), supinated (palms up) or neutral (palms facing each other) grip.
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2
Bend the knees slightly, adjust the feet to a shoulder-width stance, bend the torso slightly above parallel to the floor and hold this position throughout the entire exercise.
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3
Allow the dumbbells to hang down with the elbows straight.
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4
Breathe as you pull the dumbbells up until they touch the outsides of the lower chest and hold for one second.
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5
Breathe as you slowly allow the dumbbells to return to the elbows fully extended position. Perform 8 to 10 repetitions.
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1
Tips & Warnings
Throughout the entire movement, keep the abdominals tight, shoulders back and chest out.
Do not allow the back to bend at anytime during the exercise.
References
- Photo Credit two black dumbbells image by msw from Fotolia.com
