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What Is a Dumbbell Row?
The dumbbell row, also known as the bent-over dumbbell row, is a compound back exercise. Perform dumbbell rows by hinging your hips with your back straight and lifting a pair of dumbbells with a neutral grip (palms facing each other). Like other rowing exercises, the dumbbell row uses a pulling movement pattern that activates multiple muscles in your upper back, shoulders, core, and arms.
5 Benefits of Doing Dumbbell Rows
Consider the benefits of regularly practicing dumbbell rows:
- Dumbbell rows help you build a stronger back. Dumbbell rows put special emphasis on your back muscles, including the latissimus dorsi, posterior deltoids, teres major, trapezius, and rhomboids.
- Dumbbell rows work muscle groups in your upper body. Although the dumbbell row prioritizes your back muscles, it also provides a comprehensive upper-body workout by activating several other muscle groups, including your chest muscles, core muscles, glutes, lower back muscles, and triceps.
- Dumbbell rows can improve your posture. By building your upper-body strength, the dumbbell row is one of the best exercises for improving your posture.
- Dumbbell rows involve a wide range of motion. The dumbbell row allows for a greater range of motion than the traditional barbell row, enhancing your shoulder and elbow mobility.
- Dumbbell rows can increase grip strength. The dumbbell row is a good option for building your grip strength, especially if you’re a novice lifter. Practice dumbbell rows as a warm-up to other compound exercises that use heavier weights like deadlifts and bench presses.