If you’ve ever felt that nagging tension between your shoulder blades while sitting at your desk or looking at your phone, then you need dumbbell rows in your routine, stat.
Dumbbell rows target your rhomboids, lats and traps and lead to improved posture as well as decreased shoulder tightness. This basic movement can be done a number of ways.
Unfortunately, dumbbell rows can also get sloppy, missing the benefits and even risking possible injury. Let’s get it right.
One Arm Dumbbell Row
Contrary to popular belief, experts advise keeping your knee off the bench to avoid lower back injury and rotation.
1. With feet hip-width apart, hinge forward resting your palm on a bench or your knee. Keep spine flat with shoulders just above the hips.
2. Lift the dumbbell in your working hand.
3. Tighten mid-back muscles and pull up the weight, keeping the elbow close. Keep hips and shoulders square, resisting rotation.
4. Don’t look at yourself in the mirror — look ahead on the floor to avoid neck strain.
5. Pause, then lower the weight.
Aim for three sets of eight to 12 reps, increasing weight and lowering reps as you progress.
Two Arm Dumbbell Bent-over Row
1. Stand with feet hip-width apart, arms at sides holding a dumbbell in each hand.
2. Engage your core and hinge forward at the hips, keeping back flat.
3. Bend your knees slightly and pull shoulder blades back, but don’t shrug your shoulders.
4. Look a few inches ahead on the floor.
5. Lift the weights up and back toward the lower end of your ribs, hugging elbows close and squeezing shoulder blades.
6. Pause, then lower the weights.
Aim for three sets of eight to 12 reps, increasing the weight and lowering reps as you progress.