What muscle do dumbbell bent over rows work?
The bent-over dumbbell row is a great exercise—when done with proper form. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps.
Do bent over rows build mass?
By providing resistance for muscles to overcome, strength training yields benefits such as increased muscle mass and bone health. Specific exercises, such as bent-over rows, work several muscle groups, leading to improved muscular strength and endurance.
What is a good weight for Bent over rows?
After their first year of lifting, an intermediate lifter can expect to row about: 215-235 pounds as their 1-rep max. 185–205 pounds for 5 reps. 170–185 pounds for 8 reps.
What are the benefits of bent-over rows?
3 Benefits of Bent Over Rows Upper Back Hypertrophy and Strength. Building a strong and broad upper back is key for most power, strength, and fitness sports, not to mention filling out that XL shirt. Application to Deadlifts and Pulling Movements. Postural Strength and Control.
What muscles are used in bent over row?
The primary muscles targeted by the bent over row are in your upper middle back: the trapezius and the rhomboids. Your trapezius stretches from your spine to the base of your neck and controls the movement of your shoulder blades while also supporting the arm.
How to do bent over row?
Instead of using a barbell , you can execute a bent over row with two dumbbells. Grip a dumbbell in each hand. Stand with your feet shoulder-width apart with a slight bend in your knees. Lean forward at your hips, keeping your back straight, until your torso is at a 45° angle to the floor.
What is bent over lateral raise?
Lateral Raise, Dumbbell , Bent Over. The bent over lateral raise is an effective exercise for developing the delts and lats, and is performed by bending at the waist and lifting dumbbells to the side of the body with the elbows bent.