Bent-over dumbbell row with two hands technique. Exercise standing dumbbell row with two hands - a classic technique, types and mistakes. What muscles work

When a person has decided to seriously go in for sports and pump up the body, he needs to pump absolutely all the muscles of the body, including the spinal muscles. One of the best exercises, which is aimed specifically at this area, is the dumbbell row in an incline. There are many variations of dumbbell rows, and each is effective in its own way.

Constant training, including this exercise, will strengthen the spine, pump muscles in the back, improve posture, and pump up your arms. It can be done by both girls and boys, changing only the mass of weighting agents.

What muscles are involved in training?

Workout consisting of various kinds dumbbell rows in an incline, allows you to pump the latissimus dorsi. Such training puts a load on the spinal muscles and shoulder joints. In addition to the spinal muscles and shoulder joints, the following muscle groups are also involved in the performance:

1. Shoulder muscles and biceps.
2. Rear deltas.
3. Rhomboid muscles.
4. Large round muscles.
5. Trapeze.
6. Back extensors.

Frequent training, including this exercise, will allow you to develop the upper and middle muscles of the back and belt, in addition to this, the interscapular areas, as well as the cuffs of the shoulders, are also involved. However, most people do it wrong, direct the load not on the back, but distribute it throughout the body, which does not benefit from such a workout.

As already mentioned, you can pump your back either with one dumbbell or with two weights at the same time, standing or on a bench. The torso can be located both in a standing position and in an inclination, when the knee of one leg is on a bench, or even in a prone position on an inclined or regular bench. It is advisable to always pull your hands to the belt. All of these exercise options are discussed in more detail below.

Benefits of traction with weights

You can pump the spinal muscles by doing only one exercise all the time, only changing its technique. Dumbbell rows, both in an incline and standing with a bench, are equally useful. You can also do it with one or two hands. However, it is always worth starting with one hand and then switching to both, as well as changing the starting position to performing on a bench or in another position. In addition to this, the benefits of this lesson include the following:

1. A person can use the maximum load without worrying about health. Since weights of various weights can be used during execution, it does not affect the spine. Therefore, the dumbbell row in the tilt position is recommended for those who have various problems in the lumbar region, such training will not bring discomfort.
2. Economy is another positive feature. This lesson is one of the most effective for pumping the spinal muscles, rear deltas and back extensors. And for its execution there is no need to visit gyms or purchase expensive equipment. For its execution, only a few types of weighting agents will be enough, although one type is enough for many.
3. The dumbbell row using a tilt bench has several options. So during execution, you can change the position (for example, do: standing dumbbell row) or use both hands at once. Any technique will allow you to pump all the spinal muscles and work out all parts of the back.
4. In addition, this exercise helps to restore posture, helps to get rid of stoop and allows you to keep your back in good shape.

Execution technique

As mentioned above, there are many options for performing this exercise: dumbbell rows in an inclination from a position, standing, or with only one hand, etc. But it is best to do it using a horizontal bench, or you can use another solid object as a fulcrum.

The main thing in its execution is to take the correct starting position, standing or on a bench, and then quickly raise your hands with weights to the abdomen or waist. Then slowly return to the starting position.

When doing it, you should strain the back muscles, you should not put all your strength into your hands. Since only the arms will be pumped up with this, and the back will not be involved. The rest of the technique depends on the type of exercise.

Varieties of technique for performing traction with weighting

As already mentioned, there are several types of this exercise. Which muscles are pumped, from the dumbbell row in an inclination, largely depends on the execution technique. However, the following are the most common.

With one hand

The one-arm bent-over deadlift is a classic technique. To perform this exercise, you must take the starting position: with the knee of one leg, lean on the fulcrum (bench or any other hard surface). There should be a 90 degree angle between the body and the hips. The back should be straight, or you can bend it a little in the lumbar region. The other leg must be left on the floor and moved a little further.

During the execution of this exercise, it is not recommended to often turn your head or make sudden movements with it, it is best to fix it in one position. After that, you need to take the weighting agent in one hand, if the left leg is on the bench, then the dumbbell is taken in the right hand. And then, straining the muscle tissue, the hand should be pulled to the abdomen (belt), while trying to take the elbow as high as possible. And stay in this position a little, just for a few seconds. After that, you need to smoothly return to the starting position.

It is advisable to take your hand back a little when lowering. It is worthwhile to carefully monitor that the back always remains straight.

The effectiveness of this variety lies in the correct execution, and not in the number of repetitions and the mass of weighting agents. Therefore, during execution, care should be taken to ensure that the body does not twist, but is constantly straight.

Also, do not raise your elbow too high if it causes discomfort. If it is difficult for a person to keep his back straight, then it is recommended that he use an inclined bench, and not a horizontal one.

standing

Dumbbell rows can be performed both in an incline and while standing, and even lying on a bench, using one or both hands. You can hold dumbbells in various ways, mostly they are held parallel to the body.

To perform this exercise, you need to tilt the body parallel to the floor, the back should be straight, the legs can be slightly bent. The angle at which the body is tilted affects which muscles will be involved.

So an angle of more than 90 degrees allows you to pump the upper muscles, a 45 degree angle allows you to use most of the spinal muscles. Hands with weighting agents can be in a free position.

After the IP is accepted, gently raise your arms so that the elbows go up as long as possible. Hands with weighting agents should be in the area of ​​\u200b\u200bthe abdomen or belt. In this position, you need to stay for a few seconds. After that, the hands can be slowly lowered. It is advisable to lower them as low as possible. During the performance, the back and arms should be constantly tense.

Girls are recommended to do 10 repetitions, in several approaches. And the guys at least 16 times. The standing dumbbell row exercise is aimed at pumping almost all the spinal muscles, it will help pump the rear deltas, straighten your posture and also pump up the muscles of the arms and biceps.

To the belt

You can perform it both from a standing position, and using a bench. To begin with, you need to take the starting position: tilt the body parallel to the floor or lean with one knee on the bench. After the IP position is accepted, it is necessary to pull up the arms with weights to the level of the abdomen or belt.

After that, smoothly return to the starting position. When performing the exercise of pulling two dumbbells to the area of ​​​​the belt in an inclination, only the shoulder joint should rotate. The spine and head should remain in the same position. The number of repetitions for girls and for guys is the same as in the previous exercises.

What are the main mistakes made?

When performing the dumbbell row exercise with one or two hands in an incline, or from a standing position, many people often make mistakes that negatively affect the result. The most common are the following errors:

1. The most common mistake that almost all people make is adopting the wrong head position. Almost everyone, during the performance, lowers or greatly raises his head. As a result, it can lead to various damages and injuries.
2. Also, another most common mistake is that almost everyone arches or rounds their back. And this has a very negative effect on the spine. For those who cannot keep their back straight, it is best to use an incline bench during training.
3. Rapid exercise is also a major mistake. Many people believe that the result depends on the number of repetitions. However, the correct execution technique is much more important, therefore it is best to perform any exercises with high quality.
4. When performing, many people concentrate the entire load in the biceps. However, all tension should be concentrated precisely in the back and shoulders.
5. Also, many pull their arms to the chest area, although it is correct to pull them to the belt.

Also very common mistakes are: incorrect position of the hands during execution (many do not take them back, but stretch them to the sides), some bend over insufficiently or breathe incorrectly. Anyone who wants to seriously engage in sports should remember that during the action you need to inhale, and during the return to the starting position - exhale.

Although playing sports is useful, it is always worth remembering that each person has differences in physical capabilities. Therefore, before embarking on constant training, you should check your health in order to know exactly which exercises can be performed calmly, and which are best replaced with another. This should be done, as timely detection of problems will avoid various injuries and complications.

Bent over one or two dumbbell rows are not recommended for the following people:

1. Those who have problems with the rear deltas. Since they will be constantly involved in the exercise. And if a person does this exercise, despite contraindications, he can get complications.
2. People with poor stretching and flexibility. It will be very difficult for unprepared people from the very beginning. Because of what the technique will suffer, also the lack of flexibility can lead to damage to muscle tissue. Therefore, before embarking on this exercise, it is worth doing flexibility exercises for several weeks.

Thus, the dumbbell row is one of the most effective and simple exercises aimed at pumping the spinal muscles. Depending on the angle of the torso, different areas of the back are pumped. In addition to the fact that it allows you to pump all the muscles of the back, it has a beneficial effect on posture and helps to tighten your arms. If it is performed incorrectly and the arms are pulled to the chest, and not to the belt, then you can simply pump up the muscles of the arms and shoulders.

Therefore, it is mainly used as the main exercise. Also, if one of the options for the execution technique is tired, then it can be replaced with another without losing anything. This exercise does not require constant visits to the gym, you can perform it at home. It is perfect for both boys and girls.

You'd be surprised how deadlifting can help you bench press. How? Working with serious weight in the bench press requires a balanced strong back. This is what you have to work on with the help of dumbbell rows. Perform 2 to 4 sets of exercises in multi-rep mode for 15-20 repetitions.

If your training goals are more trivial, meaning you're in a never-ending race for back volume, practice the standard 3-4 sets of 10-12 reps. As far as workload is concerned, inexperienced pullers should start with half as much weight as they usually use in alternative bilateral exercises such as bent over rows.

Since the one-arm dumbbell row is the best complement to deadlifts and pull-ups, include it in your program “schedule” right after them. There are doubts about how to prettierly fit the exercise into the strength plan - do not be shy and use the ready-made techniques from Athletic.

Advice: in such an exercise as the dumbbell row to the belt in an incline, where complete control over muscle work is important, only experienced users practice “failure”. In conditions of hyperintensity, which gives refusal, it is difficult to focus on the participation of a particular muscle - therefore, anything works for a beginner, but not the target muscles.

How can you effectively and efficiently pump your back? One of the largest muscles is the latissimus dorsi. To pump them, to make the back voluminous and beautiful, good decision there will be a dumbbell pull to the belt.

Representatives of the stronger sex with its help can pump up a voluminous back, and the fair sex - to make relief and good separation.

Dumbbell row to the belt in an inclination - will help to form a strong and voluminous back, as well as even out the proportions.

Using a dumbbell allows you to do the maximum possible amplitude, which has a positive effect on the extensors of the back, and also strengthens the muscles that hold the spine. Therefore, one-handed dumbbell row to the belt is well suited for absolutely everyone.

It will be especially relevant for people with scoliosis who lead a sedentary lifestyle. To remedy this situation, you can effectively strengthen your back with traction:

• Exercise makes it possible to trim the muscle proportions of the trainee.
• Achieved through one-way traffic.

Dumbbell rows with one hand can be done both on a bench and standing in an incline. The best solution would be to alternate variations. Due to the different angle of inclination, the load changes, which favorably affects the results of work:

• The emphasis on the bench allows you to work in a horizontal position parallel to the floor. Accordingly, the load falls on the latissimus dorsi over the entire area of ​​​​the back.
• When performing a dumbbell row to the belt in emphasis on a rack or other projectile, the load falls more on the up back.

A little about the benefits

To pump the muscles of the back, in particular the latissimus dorsi - this is the result of the exercise. When pulling a dumbbell with one hand, resting on a bench or other support, there is no need to constantly keep the body in the correct position, maintaining balance.

To maintain a natural deflection in the lower back, you have to constantly strain. And this takes energy and does not allow you to fully concentrate on the exercise.

To get the maximum result, it is necessary to alternate the angle of inclination. This allows you to qualitatively work out various parts of the back. With full parallel with the floor, the load reaches right down to the very bottom of the latissimus dorsi. And if the angle of inclination is 45 degrees, then the upper back is more involved.

The exercise has the following benefits:

• Targeting the entire back;
• Effectively loads the lats;
• Improve posture by strengthening the back muscles;
• Forms a beautiful silhouette of the back;
• Engages stabilizing muscles;
• Promotes the expansion of the chest in men;
• Increase strength in other exercises.

Do you want to improve your figure and health, and at the same time not harm your spine and joints? Get my free fitness literacy materials at the gym or at home and learn how to train the right way!

They are suitable for both beginners and “advanced” fitness fans 🙂

What muscles are working?

Exercise makes it possible to qualitatively load the widest. The distribution of the load will directly depend on the angle of inclination of the hull.


If you take an angle of 90 degrees, then the lower back takes part in the work. And when the angle changes to 45 degrees, the load goes up the back.

Muscle atlas:

• broadest;
• Rear deltas;
• Trapezoidal and diamond-shaped;
• Spinal extensors;
• Oblique and straight abdominal;
• Biceps.

One-arm dumbbell row technique

Observing the nuances of the movement, you can get not only the maximum results, but also not harm yourself. The technique does not differ in any complexity and is quite simple to learn:

• At first, it is recommended to control every movement, perform the exercise at a moderate pace and not rush.
• Explosive power in combination with a small time interval is not suitable here. Therefore, in order not to harm progress and health, it is better to make all movements under control.

Let's take a closer look at how to properly do dumbbell rows to the belt:

1. Starting position: There are 2 variations of the exercise at different angles - 90 and 45 degrees. The first option is performed with emphasis on the rack, and the second - on the bench. In the first option, we put one leg on the bench, bent at the knee, and the second leg resting on the floor, slightly bent at the knee. One hand rests on the bench, and in the other a dumbbell, as lowered as possible down to the floor. The body is completely flat, with a natural deflection in the lower back. The head is slightly raised, the gaze is directed forward. In the second variant, the body is tilted forward, the emphasis is placed on the hill with the free hand, and the legs are slightly bent at the knees. Regardless of the variation, the technique and biomechanics of movement will be the same.
2. On the exhale: we begin lifting the dumbbell up in an arc from the chest to the waist. That is, the dumbbell must not only be lifted up, but in the process of lifting it should be taken to the belt. This will create a peak load on the back. The movement should be made not by the force of the biceps, but by the shoulder blade, which must be raised as high as possible. Another caveat - the elbow should be above the level of the ribs.
3. On the inhale: in the upper phase, a second pause to press the target muscle, and then slowly lower the dumbbell down, which will allow you to stretch the lats as much as possible. Concentrate specifically on the movement of the shoulder blades, without engaging the biceps. To do this, you need to control the lowering of the dumbbell down, without sudden movements.

The number of approaches each determines for himself. With muscle disproportion, a different number of approaches can be performed on each arm. When working with heavy weight, you can use an athletic belt. If you need to “unload” the biceps and forearms, it is recommended to use wrist straps.

Bent Over Kettlebell Row with One Arm

Can be used to work the muscle from a different angle. Load variation is a useful thing. This perfectly shocks the muscles, causing them to grow. The technique of movement remains the same as with the dumbbell.

Here are some tips to help you get the most out of your exercise:

• Pick the right weight. A dumbbell that is too light will not be felt, and a heavy one will not pull along when lowering.
• Keep your body straight. The back, and in particular the spine, should remain straight and not bend down under the weight of the dumbbell. Otherwise, you may get injured.
• Movement control. Both on the ascent and on the descent, it is very important to control the movement. If uncontrollably lowered down, this will greatly increase the load on the spine.
• Don't roll your shoulders. Some beginners may want to overcome the last couple of centimeters of amplitude due to rotation of the shoulder. This is not recommended to avoid injury. If such desires arise, it is better to reduce the working weight.
• Use all variations. In addition to the angle of inclination, you can make a variety in other ways. This will allow you to better work out the muscles by loading them from a different angle. For example, rotate the dumbbell in the last 20 centimeters of amplitude by 90 degrees.
• Dumbbell end point - belt. If you lift the dumbbell straight up, then the shoulders, triceps and biceps will work. Therefore, for the most maximum reduction there must be a mandatory traction arc.

When not to do?

Despite the fact that one-arm dumbbell row with an emphasis is an easy exercise, it is not recommended for some trainees to perform it. Exercises, and in particular horizontal traction, with free weights create an axial load on the spine.

Therefore, those who have back problems in the form of hernias, protrusions, posture disorders in the chest and lumbar spine, should give up exercise. In such a situation, pulling the dumbbell to the lower back will not only lead to complications, but can also create new problems.

In order not to harm yourself, it is enough to follow the execution technique and choose the right working weight.

What to replace?

Variations great multitude. These include all exercises for the latissimus dorsi. And these are all existing traction.

Is one-handed dumbbell row for a girl?

Absolutely yes! This is an excellent exercise for the fair sex in the formation of a strong back and good posture:

• Many girls, while doing household chores, heavily load their back and lower back. This leads to discomfort and discomfort. And with the help of dumbbell traction, you can strengthen your back well. Thus, get rid of discomfort.
• Some girls are afraid of heavy basic exercises. It is believed that from them they will become masculine. But, it's not. In the blood of the fair sex, there is no such amount of testosterone. Therefore, the effect of dumbbell traction will not be huge, but a taut and strong back.

A powerful, strong back with well-developed muscles is the dream of any athlete. This, of course, does not at all deny the pumping of all other muscles, but it refutes the myth that the back is not the most important thing. In order to pump all the muscles of the back, you need to know the training methodology. The latissimus dorsi is one of the largest and most spectacular muscles of this group, and for their successful development, one-handed dumbbell row should be used.

One-handed dumbbell row: all the muscles involved

Tilt with one hand - a basic isolating exercise. What muscles are working at the same time:

• The broadest muscles of the back.
• Trapeze.
• Rear deltas.
• Forearm.
• Biceps.

The main emphasis still falls on the latissimus dorsi. All others are secondary.

Correct execution of the exercise creates a full and maximum load on the "wings". In order for their development to be uniform and symmetrical, you need to pump as follows:

1. Start training with the hand that is slightly less developed - for most athletes, this is the left hand.
2. On a stronger hand, do the same number of repetitions.

In addition, this technique allows you to make the development of both hands the same, which is also important.

How to do the exercise

Two options for correct execution. Here they are:

• When pumping, say, the left hand, the right knee must be placed on the bench. At the same time, the right hand rests on the bench and is slightly bent at the elbow. The body is parallel to the floor, while the dumbbell lies on the floor on the left hand. The left leg is almost straight and set back, slightly to the side.
• The right hand rests on the bench, and the right leg remains on the floor and is bent at the knee. The position of the body is the same as in the previous version of the exercise.

Technique for performing dumbbell rows to the belt with one hand

It is superfluous to talk about the correctness of the technique for performing this or that exercise - without this, the desired effect cannot be achieved. Technique (second option):

1. Dumbbell in right hand. The palm looks at the outer part of the thigh. You need to stand to the left of the bench. Legs together. The palm of the left hand rests on the bench.
2. The bodybuilder's body is parallel to the floor, and the back is slightly arched.
3. The straight right hand holds a dumbbell. The right shoulder is slightly drooping.
4. Next, take a deep breath, hold your breath. All the muscles of the back and rear delta are tense.
5. The dumbbell is pulled up as high as possible.
6. When the elbow is equal to the shoulder, it should also be connected to this movement - the thrust occurs in tandem. So the muscles of the middle of the back and the upper segment of the latissimus dorsi are maximally tense.
7. You need to try to fix the dumbbell in the upper position of the exercise for a couple of seconds.
8. Then exhale and smoothly lower the projectile.

Having finished with the right side, the left side is also worked out. One set is thus done.

The principle is clear and the same for both versions. The main thing is the position of the body and the correct execution of the movement.

Some technical details

Specifications for the correct technique:

• You should not use the force of inertia - this is the wrong way. Movements should be only smooth and controlled throughout the amplitude.
• No need to slouch or round your shoulders.
• With the shoulder blades brought together, the chest should be straightened.
• Rounding of the back should also be avoided.
• Straighten your arms to avoid rotation of the torso.

Inhalation is done before moving up.

How to Avoid the Most Common Deadlift Mistakes

In any exercise, there can be mistakes that lead to a decrease in the effectiveness of the training. The most common faults:

1. The effort in the initial phase of the exercise must be powerful - otherwise it will not be possible to raise the elbow above the shoulder. Without this, there will be no full contraction of the necessary back muscles.
2. When lifting the working shoulder, do not lower the other shoulder. Keeping your back stationary, you need to pull your shoulder up. The amplitude of this movement is very small, and you should not try to lengthen it (by turning the body). This will reduce the load on the right muscles.
3. In the event that it is not possible to raise the elbow above shoulder level, you need to reduce the weight of the projectile. The low position of the elbow dramatically reduces muscle contraction. In addition, the load on the rhomboid muscle is reduced, as well as the middle of the trapezium.
4. No need to specifically try to strain the biceps - the correct thrust should be done through the efforts of the shoulders and spinal muscles.

Qualitative study latissimus dorsi back involves both the grip of the dumbbell from above, and neutral.

This is the basic exercise. Weight selection should be based on this, so the number of repetitions should be 6-12.

With a large weight of the dumbbell, straps can be used. This will relieve the forearm.

Reference. To increase the load on the middle of the back and up, the dumbbell should be held so that the palm is looking back, and the elbow is away from the body.

Benefits and contraindications of exercise

The undeniable advantage of one-arm dumbbell rows is that, compared to other basic back exercises, this is what gives maximum isolation, in working out all the necessary muscles.

The exercise gives:

• strength.
• muscle mass.
• Improves posture.
• A real athletic silhouette - the athlete looks more impressive due to the fact that both the chest and shoulders look wider.

In addition, these thrusts fully contribute to the improvement of strength indicators in various basic exercises:

1. Bench press.
2. Taking the headquarters on the chest.

Unfortunately, in addition to the obvious advantages and obvious benefits of these exercises, there are also contraindications to doing them. Disadvantages of this traction:

There is a risk of severe spinal injury or pinching of nerve endings in the thoracic or cervical regions.

Failure to follow the above warnings may create additional problems beyond those already present!

Limit or near limit weights should be avoided.

One-handed dumbbell row alternative

For any exercise there is always an alternative. In this case:

1. to the belt. It should be remembered that this traction is much more traumatic than traction with dumbbells, since the load on the spine is great.
2. The cable pull of the block device with the knees resting on the edge of the rigidly fixed bench. The position of the body is strictly parallel to the floor.
3. Traction on the lower block (with cable). The body is tilted, the back is straight, the stomach is tightened.
4. Thrust with one hand of the upper block, sitting. The back is straight. Hand movement can be performed with small turns.
5. Pulling the block to the chest, from a sitting position on the bench. The grip is wide. With significant weights, it is desirable to fix the feet.
6. Sitting, with both hands simultaneously perform traction in the crossover.
7. Pull to the belt while standing on the bench in the Smith machine.
8. Block pull with body rotation, sitting on the edge of the bench with the leg resting on a fixed surface.

However, not everyone wants to build a large mass - someone just wants to keep their own body in a healthy state. These exercises are perfect for this purpose. They prefer to do:

• To create relief.
• Novice bodybuilders.
• Girls.

Conclusion

Standing dumbbell row with one arm tilted is a technically very difficult exercise that has many nuances. It is clearly not for beginners, but for highly experienced athletes. In order to learn how to do it correctly, you have to try. In addition, it is advisable to take a closer look at how other bodybuilders do it, watch video and photo materials. And it will be even better if at first it is performed under the supervision of a coach.

Hello friends! On the calendar 25 April, Wednesday, which means it's time for a technical note on the ABC of Bodybuilding. And today we're going to talk about the two-dumbbell bent-over row exercise.

After reading, you will learn all about the muscle atlas, the benefits and technique of performing the exercise, and we will also find out the degree of its effectiveness and analyze some practical points.

So, take your seats in the auditorium, we begin.

Bent over two dumbbell rows. What, why and why?

Immediately make a reservation that a note with a note 18+ so keep your kids away from the screens...

This is actually a joke, everyone is sitting in their seats :), we are not going to tell anything like that. It’s just that our today’s exercise falls into the category of “sexually colored” - on a par with, and, and all because in it the fifth point of a woman is presented to others in the most favorable light - the pelvis is laid back. It has been observed in practice that when the buttocks are laid back, the male population of the hall cannot take their eyes off such a person who is engaged. Everything returns to normal only when the movement is completed. Of course, third-party attention in the draft of two dumbbells in an incline is not the main thing, but the bonus is nice. And today we will analyze all the subtleties of this exercise.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of basic (conditionally basic) and aims to work out the back.

The muscle ensemble includes the following units:

• targeted - the broadest;
• synergists - trapezium (middle, bottom), rhomboid, large / small round, posterior delta, infraspinatus, brachialis, brachioradialis, pectoralis major (sternal head);
• dynamic stabilizers - biceps, triceps (long head);
• antagonist stabilizers - straight m.zh., oblique.

A complete muscle atlas is the following picture:

Advantages

By performing the Bent over Dumbbell Row exercise, you can expect to receive the following benefits:

• back thickness development;
• development of back strength;
• improved detailing of the back;
• the formation of a V-shaped torso;
• increase in tractive effort (progression in traction movements).

Execution technique

The two-dumbbell row is an exercise of medium difficulty. The step-by-step execution technique is as follows:

Step #0.

Pick up dumbbells (neutral grip with palms facing you), spread your legs shoulder-width apart, bend your knees slightly and tilt your body forward. Place the weight on your outstretched arms under your shoulders. Keep your back straight, statically tighten your abs, look forward. This is your starting position.

Step #1.

Inhale and as you exhale, holding the dumbbells close to your body, pull them towards your body. At the end point of the trajectory, perform a peak contraction and squeeze the back muscles. Return to IP. Repeat the specified number of times.

On the move like this:

Variations

In addition to the standard two-dumbbell row, there are several variations of the exercise:

• direct / reverse grips;
• with weights;
• with dumbbells and/or rubber bands.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• throughout the movement, keep the dumbbells close to the body;
• keep your back straight throughout the movement (stretched into line);
• perform the exercise while standing sideways to the mirror and controlling the movements with your eyes;
• try to lower your back deeply in a stance (almost yes parallels of the floor);
• while pulling, take your elbows far back behind the body;
• at the top point of the trajectory, form an angle in the elbow joint 90 degrees;
• at the top of the trajectory, bring the shoulder blades together;
• at the top of the trajectory, linger for 1-2 counting and squeeze the muscles of the back;
• do not swing the body during the thrust;
• standing in a stance, rest your feet more on your heels;
• when working with medium-large weights, wear a weightlifting belt;
• breathing technique: exhale - when pulling the dumbbells towards you, inhale - when returning to the PI;
• numerical parameters of the training: the number of sets / repetitions - 3-4/10-12.

With the theoretical side finished, now let's look at some practical points.

Is the Bent over Dumbbell Row an Effective Back Exercise?

Professor Tudor Bompa's research on the electrical activity of muscles in back exercises, published in The science behind the physique: EMG Relived (USA, 2014 ) show the following EMG values:

• bent over row pull back grip - 95% ;
• Bent-over barbell straight grip - 93% ;
• row of one dumbbell in an incline with an emphasis - 85% ;
• pull of 2 dumbbells at the same time reverse grip - 90% ;
• thrust of 2 dumbbells at the same time direct grip - 87% .

Thus, the row of two dumbbells in an incline is one of the most effective exercises on the back. It's definitely worth including in your PT.

How to pump up a back at home for a girl with dumbbells alone?

If you are not a fan of the gym, but you have collapsible dumbbells at home and you want to pump up your back (set it up), pay attention to the following training scheme:

• duration: 10 weeks;
• number of workouts per week: 2 (across 2-3 days);
• number of sets/reps: 4x15;
• exercises: deadlift with dumbbells; thrust 2 -x dumbbells in an incline reverse grip, dumbbell row in an incline with an emphasis, superman exercise.

Use this program, and you are provided with a relief back.

Actually, we have finished with the main part of the note, let's move on to ...

Afterword

We all, one way or another, have our own any exercises. We are used to them, we are comfortable in them. However, this is not a reason not to change anything in your training. Today we got acquainted with the row of two dumbbells in an incline, I hope this acquaintance will not end only with an online date. I'm right?

PS: Do you add variety to your workouts? What you are doing?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Protasov Dmitri.