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If you’re looking for a new exercise to work your upper back muscles, consider trying the dumbbell row.



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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
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