A Move You Should Do MONDAY – Dumbbell Bent Over Row

Efficiency is key and this week’s exercise variation is a perfect example by taking a traditional arm exercise and turning it into a full body move. Here’s how to do the dumbbell bent over row:

Hold a dumbbell in one hand
Stand with the opposite leg in front and bend forward by hinging your front hip as you lower the dumbbell to the floor
Maintain this position of your leg and trunk as you pull the dumbbell up in a row and then lower it to the starting position
Perform 2 sets of 10-12 repetitions

Why does this matter?

The dumbbell bent over row is often performed using a bench. But this variation requires the front leg to do the stabilizing as you row the dumbbell. If performed correctly, you will quickly feel the burn in your gluteus maximus, hamstrings and quads in addition to the muscles of your arm performing the pull: the triceps, latissimus dorsi and posterior deltoid.

When you pull and lift during the day, the motion of your arm is usually stabilized by your opposite leg, not a bench. The safety of your spine depends on the stability and strength of the large muscles of your leg. By practicing this movement pattern, you teach your muscles the lesson that we want it to learn.

Ditch the bench and try this dumbbell bent over row for the real world.

Because nobody has time to be in pain.

Until next time…