In recent years, the practice of regular exercise has been increasingly promoted, especially to combat weight disorders, such as obesity or being overweight, generated by a sedentary lifestyle and poor diet. To avoid increasing the risks of suffering from possible pathologies such as cardiovascular diseases or type 2 diabetes, it is highly recommended to choose one or more sports activities that we can practice on a regular basis.
One of the sports practices that has spread the most throughout the population is fitness and bodybuilding. For both disciplines it is necessary to go to a gym or get some weights, but the most important thing is that you know how to do the exercises properly so that they have the effect you are looking for and, above all, avoid injuries. One of the most common in any gym routine is the dumbbell row. There are different ways to do it and here we explain how to do dumbbell rowing exercises.
What is the use of dumbbell rowing and its benefits?
As we have already mentioned before, the dumbbell row is one of the exercises that appears the most in training routines, both for beginners and for those who have been doing this type of sport for a longer time, and there are even specific routines with this material that They include various rowing exercises. You can see an example in this article about Full Body Dumbbell Workout at Home.
In dumbbell rowing exercises, it is essential to gain strength in a large number of muscles, but especially in those found in the back, the dorsal muscles. Specifically, the ones we exercise the most are the latissimus dorsi, trapezius, teres major, deltoid and rhomboids. The first mentioned occupies a large part of the back and by gaining strength in that area we will improve our posture and avoid injuries in other exercises.
Secondarily, the muscles present in the arm such as the biceps and the brachialis are also worked. These are worked in all variations of dumbbell rowing and depending on which one we choose we will also strengthen the entire core area or abdomen and shoulders.
Horizontal dumbbell row
This type of dumbbell row is the most used in training routines. It is very simple to perform, but it is important to maintain a good position to avoid any injury. We need a dumbbell of the ideal weight for the moment in which we are physically. If this is the first time you do it, we advise you to start with a low weight and increase as you gain strength over time. We tell you here How to choose the weight of the dumbbells.
Steps to do horizontal dumbbell row
- Take an exercise bench and place it completely horizontal.
- Grab the dumbbell with one of your two arms and place your opposite knee on top of the bench.
- Then put your back fully aligned with the bench, horizontal, while supporting the hand that is not holding the dumbbell on the bench.
- When you are already in this starting position, raise the dumbbell so that you bend the elbow keeping it close to the body, until it is at ninety degrees.
- Then we will lower the dumbbell again in the same way and we will repeat it 8 times with each arm in 4 series.
- Remember that while doing the whole process you must keep your back straight and your abdomen tight.
Double Dumbbell Row Exercise
To perform this type of dumbbell rowing exercise, you can sit or stand. Follow these simple guidelines to do the exercise correctly:
Seated Dumbbell Double Row Steps
- Grab two dumbbells of the same weight each and choose a bench to sit on.
- Place the soles of your feet well on the ground and lean your back, but from the hip area, so that it is diagonal to the ground but straight, not bent at the lumbar area.
- The dumbbells will be held by your hands and we start from the starting position with the arms fully stretched.
- As in the previous exercise, you have to lift the dumbbells by flexing the elbows, close to the body, until reaching ninety degrees of flexion.
- Then lower your arms again in a controlled manner and repeat 10 times in 4 sets.
Steps of the standing dumbbell double row
- To do it standing, the movement of the arms will be the same, like the series and the repetitions, but you will start from a standing position in which you will place your legs according to the width of the hips.
- To get that diagonal back lean, you will also need to keep your knees slightly bent.
- When you have the starting position, you can start. Remember to keep your back straight and your abdomen contracted.
Single Leg Dumbbell Row Exercise
This variation of the dumbbell row is one of the most difficult you can perform. Not only do you have to have strength in your back, you also have to have a strong abdomen and a well-developed lower body to keep your balance well. We advise you to try it if you have been working on these types of exercises for a while, if you are still a beginner in dumbbell rowing exercises, it is best to start with the previous ones and when you gain strength and dominate them, continue with this and other more complicated exercises.
Steps to Do One Leg Dumbbell Row
- Grab a dumbbell of the right weight for you.
- Stand upright, with your feet across the width of your hips.
- Then bring the opposite leg to the hand that grabs the dumbbell back, so that you are only supported on one leg, leaving the knee of that leg slightly bent.
- When you”re ready in the starting position, lower the dumbbell in the same way as previously explained.
- Repeat 6 times with each hand in 4 sets.
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