This week’s exercise is the Bent-Over Dumbbell Row. It strengthens the upper and lower back, and helps work the biceps, core, the lats (scientifically called the Latissimus Dorsi,) as well as the traps (Trapezius).
To complete this exercise, you’ll need a pair of dumbbells of your desired weight.
- Take a flat bench and place your right leg by bending your knee on the top of the bench, while using your right hand at the front of the bench for support (see image below)
- Your left leg will be extended with your left foot on the floor for added stability.
- Using your left hand, grab the dumbbell with the palm facing towards your body. Make sure your lower back is straight and neutral throughout the exercise. This will be your starting position.
- Finally, take a deep breath and pull the dumbbell until it reaches the side of the chest just below the left armpit.
- Hold this position for a second by squeezing the lats and gradually lower the dumbbell back to starting position.
- Make sure that when you lower the dumbbell it is slow and steady without any rumbling or imbalance.
- Perform 3 sets of 12-16 reps and repeat the same with the right side.
- The elbow should not go too far back.
- Prevent the head from protracting forward.
- Keep the spine position neutral throughout the exercise.
- Don’t bend the leg on the floor.
Please make sure to check with your provider before starting any new exercise regimen.
Image of exercise and instruction provided by: spotmebro.com
Image of back muscles provided by: honestmuscles.com