IntermediateDumbbellIn the weekly plan
Dumbbell Bent-Over Row
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Lats
Also works
- Also works: Traps
- Also works: Rear delts
- Also works: Biceps
- Also works: Lower back
In your week
How to do it
Hold dumbbells and hinge forward at the hips until your torso is about 45° to the floor, back flat.
Let your arms hang straight down.
Row both dumbbells toward your lower ribs.
Squeeze your shoulder blades, then lower slowly.
Form tips
Keep your neck in line with your spine.
If your lower back tires, switch to the one-arm version.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
Beginner · Dumbbell
One-Arm Dumbbell Row
- Main target: Lats
- Also works: Biceps
- Also works: Rear delts
On Thu, Fri
In the plan
Front view, bent over
In the plan