Rotating Bent Over Dumbbell (DB) Row

Preparation:

Standing up with the dumbbells in and overhand grip. Feet hip width or slightly wider, lifting your arches slightly while maintaining contact with the big toe. Soften the knees and sit back into the hips (push butt towards wall behind you).
Lean forward till the chest is either parallel or slightly above parallel to the floor, maintaining a neutral spine. Draw shoulders back so they sit in the joint. DB Relaxed with the thumbs turning slightly in.
Note:To prepare any back exercise you can relax dumbbells by your side and externally rotate them until your shoulder are back and down then return to starting position

Execution:

Pull the dumbbells in towards the sides of the body rotating the hands out to a 45 degrees. Draw the shoulder blades together, while keeping the shoulders down. Push the chest forward and lift the head slightly just as you hit the top of the movement allowing the shoulder blades full contraction. Slowly lower the Dumbbells to the starting position maintaining a strong posture with neutral spine.
Repeat.
Note: Try and Maintain a good posture through the full range of movement. You may also need to adjust the feet position to reduce the back pressure and open the hips.

Muscles:

  • Middle Trapezius
  • Lower Trapezius
  • Rhomboids
  • Latissimus Dorsi
  • Teres Major
  • Posterior Deltoid
  • Infraspinatus
  • Teres Minor
  • Brachialis
  • Brachioradialis
  • Pectoralis Major, Sternal

 

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