Video: DB bent over row
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What Are the Benefits of the Dumbbell Bent Over Row?
By: Jolie Johnson
You can perform the bent-over row exercise with a barbell or dumbbells. If performed correctly and with proper exercise technique, all versions of the bent-over row are effective back strengthening exercises, but the dumbbell version has some benefits that the barbell versions lack.
Identification
The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps, and rear shoulders. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. Keep your back straight and your weight shifted onto your heels. With a dumbbell in each hand, allow your arms to hang perpendicular to the floor with a slight bend in your elbows. Squeeze your back as you pull the dumbbells up to your sides, keeping your elbows close to your body.
Grip
The barbell bent-over row limits your grip choices to an underhand or overhand grip. The dumbbell version offers a third grip option, the neutral grip, where your palms face each other. You can also add a twist to the movement with dumbbells. Start with your palms facing behind you; as you pull the dumbbells toward your torso, rotate your hands so your palms face each other at the top of the movement.
Unilateral Row
A bilateral exercise works both sides of the body together, such as during a squat, barbell biceps curl, or a barbell bent-over row. A unilateral exercise works each side of the body independently of the other, such as during a lunge, one-arm dumbbell curl, or a one-arm bent-over row. Dumbbells offer you the unique advantage of performing the bent-over row unilaterally. The American College of Sports Medicine recommends including both unilateral and bilateral exercises in your strength-training routine because unilateral movements activate the muscles differently than a bilateral movement, offering a new way to challenge the muscles.
Low-Back Support
Because you lean your torso forward in an unsupported position during the bent-over row, the muscles in your low back take on some of the load. If you perform the movement with incorrect form, you increase your risk of low back pain or injury. With dumbbells, you can perform a one-armed version of the exercise and support your body with the other arm, which eliminates the risk to your lower back.
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