How to do a dumbbell bent over row

Setup:

1. Stance: Stand with your feet hip-width apart and a slight bend in your knees.
2. Dumbbell position: Grab a dumbbell in each hand, palms facing your body.
3. Hinge: Bend at your hips, maintaining a flat back, until your torso is roughly parallel to the floor.
4. Arm position: Allow the dumbbells to hang with your arms fully extended.

The Lift:

1. Initiate the Pull: With your core engaged and back straight, pull the dumbbells towards the sides of your torso. Aim to get your elbows behind your back.
2. Squeeze your shoulder blades: At the top of the movement, focus on squeezing your shoulder blades together for maximum back engagement.
3. Controlled Descent: Slowly lower the dumbbells back to the starting position in a controlled manner. Stretch your lats slightly at the bottom.
4. Reset: Briefly rest and reset your posture before the next repetition.

Tips:

• "Pull with your elbows": Focus on bringing your elbows back to engage your lats.
• Neutral neck: Keep your neck in line with your spine, avoid looking up.
• Breathe: Exhale as you pull the weights, inhale as you lower them.

Variations:

• Single-arm variation: Provides greater focus on each side of your back individually.