Double Arm Bent Over Row with Dumbbells

Double Arm Bent Over Row with Dumbbells Basics

Primary muscles worked: Rhomboids, Middle Trap, Lats

Synergist Muscles: Biceps, Posterior Deltoid

Mechanics: Compound

Equipment: Dumbbells

How To Perform The Double Arm Bent Over Row with Dumbbells

• First, assume a standard bent over row position. You should bend at the  waist 45-degrees and keep your back flat with your neck and head in line with your spine. You should also have a 45 degree bend in your knees.
• Grip the dumbbells in each hand so that your palms are facing each other. The dumbbells should be about two inches away from your knees.
• Next, you will begin the lift by bringing your shoulder blades together, flexing the muscles of your back, and allowing your elbows to bend.
• Once the dumbbells are about two to three inches away from the armpits, you may return the weight to the starting position.

Double Arm Bent Over Row with Dumbbells Tips

• As you perform this exercise, make sure to maintain your 45-degree angle at the back at all times. You may be inclined to lift upward with your back as you become fatigued to assist with this exercise. Do not do this as it reduces the workload to your rhomboids and other back muscles.

Double Arm Bent Over Row with Dumbbells and Sports Application

The double arm bent over row with dumbbells is most closely related to the rowing motion performed in crew. This lift is also related to some of the motions seen on the rings in gymnastics. This lifts ultimate point of usefulness is related to its ability to train the muscles in the back that control scapular retraction. This is important for athlete's in throwing sports who have a tendency to overdevelop muscles that cause these muscles to become weak. This leads to a dysfunctional movement pattern which may make the athlete more prone to injury.