Exercise description of the double arm bent over dumbbell row.  Learn about the double arm bent over dumbbell row with video and pictures.  Also learn how the double arm bent over dumbbell row can increase your sports performance.

Primary muscles worked:  Rhomboids, Middle Trap, Lats

Synergist Muscles:  Biceps, Posterior Deltoid

Mechanics:  Compound

Equipment:  Dumbbells

How to perform the exercise:  The double arm bent over dumbbell row with dumbbells is performed by first assuming the standard bent over row position. The waist is bent 45 degrees and the back is straight with the neck and head in line with the spine. Also, the athlete should have a 45 degree bend in the knees. The athlete should have the dumbbells in hand so that the palms of each hand are facing each other. The dumbbells should be about two inches away from the knees. Next, the athlete will begin the lift by bringing the shoulder blades together, flexing the muscles of the back, and allowing the elbows to bend. Once the dumbbells are about two to three inches away from the armpits, the athlete may return the weight to the starting position.

Spotting the exercise:  If the athlete becomes unable to complete the lift on their own, the spotter may assist the athlete by pushing up on the athlete's wrists. Also, the spotter for the double arm bent over row with dumbbells should make sure the athlete keeps proper position during the lift.

Sport specific 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.