Monday, May 10, 2010

How To Do Dumbbell Bent Over Rows

For those who are serious about building strength and putting on muscle.


by

healthy_blogging

Have you ever wondered how bodybuilders and powerlifters have such huge chest muscles? They put in a lot of hours doing exercises that strengthen and build the muscles of the chest. In this article I'm going to talk about the bent over row which is an excellent exercise that works a host of different muscles. The dumbbell bent over row not only helps develop a great chest, it brings proportion to the entire upper body.

Performing the One Arm Dumbbell Bent Over Row

There are a couple of ways to do this exercise. You can either use a barbell, or dumbbells. Today, I'm going to discuss the one arm bent over dumbbell row technique. This is an exercise that is important for beginners and experienced lifters. But when you first starting out, use light weights so that you can learn proper form and prevent injury. Okay, let's get started.



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For this variation of the bent over row, you'll need a dumbbell and a bench. Grab a dumbbell. Now, place one knee on the bench while firmly planting the other leg on the floor. Place your left hand on the bench and lean forward. Now grab a dumbbell in your right hand. Now, while keeping your back in a straight line, abs tight and eyes looking straight ahead, bring the dumbbell to your chest. Now lower it down to within an inch of the floor. You've just completed one rep. Perform four to six reps using your right arm then switch to your left arm. Gradually increase the weight by 2.5 to 5 pound increments each week. You can also make them more challenging by performing them without a bench or using a barbell.

The bent over row is a very intense exercise and you will definitely benefit from doing them. The reason why they're so important is that in addition to your chest muscles, the bent over dumbbell row works your lower back, traps, biceps, wrist and abdominals. So they're ideal for the chest and as an added bonus they help give you the classic V shape definition. You can perform the bent over row on chest or back day alongside your benches (chest day) or deadlifts (back day).


Look forward to more articles on my Great Chest and Whole Body Workouts website. Thanks for reading.

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