Alternating Dumbbell Bent Over Row

Target Muscle Group - Upper Back

The Alternating Dumbbell Bent Over Row is an effective exercise that targets the muscles in your back, particularly the latissimus dorsi, rhomboids, and trapezius. Additionally, it engages your biceps and rear deltoids, improving overall upper-body strength and posture. This is a variation of the Bent Over Dumbbell Row and the Single Arm Bent Over Dumbbell Row.

This particular exercise can be utilized during your upper body workouts, back workouts, pull workouts, and full body workouts.

Alternating Dumbbell Bent Over Row Instructions

Step 1 : Start by standing with your feet shoulder-width apart. Hold a dumbbell in each hand, with your palms facing your body.
Step 2 : Bend forward at the hips so that your upper body is leaning forward, maintaining a straight back. Keep your chest lifted and your head in line with your spine. Your torso should be nearly parallel to the floor. Step 3 : Extend your arms fully, letting them hang straight down towards the ground. This is your starting position.
Step 4 : Initiate the movement by pulling one dumbbell up towards your midsection, bending your elbow and keeping it close to your body. Ensure that your arm moves in a smooth and controlled manner, focusing on engaging your back muscles. Pause for a moment at the top, squeezing your back muscles.
Step 5 : Slowly lower the dumbbell back down to the starting position, maintaining control throughout the movement.
Step 6 : After completing a repetition on one side, switch to the other side and repeat the same movement with the other arm. Again, focus on maintaining proper form and control as you perform the movement.
Step 7 : Alternate rowing with each arm for your desired number of repetitions or time. Aim for a smooth and controlled motion, focusing on engaging the targeted muscles.

Alternating Dumbbell Bent Over Row Tips

• Keep your elbows close to your body throughout the exercise. Avoid allowing them to flare out to the sides, as this can put unnecessary strain on your shoulders.

• Keep your core engaged and maintain a neutral spine throughout the exercise.

• Control the weight on the way down. Avoid letting gravity pull the dumbbell down too quickly, as this can compromise your form and increase the risk of injury.

• Maintain a steady breathing pattern by exhaling during the rowing phase and inhaling during the lowering phase.

• Start with lighter weights if you're new to this exercise and gradually increase the weights as you become more comfortable and confident in your form.

Remember, proper form is crucial when performing any exercise. If you're unsure about your form or new to this exercise, it's always a good idea to consult with a qualified fitness professional to ensure you're performing the Alternating Dumbbell Bent Over Row correctly and safely. Happy rowing!