Video: Bent-over row with dumbbell
Edward R. Laskowski, M.D.: The bent-over row is an exercise you can do with dumbbells to perform the muscle mass in the again of the shoulder. The bent-over row targets the posterior part of the deltoid in the shoulder. That’s important, mainly because a lot of people target on the muscle mass at the front of the shoulder. What you definitely want is equilibrium in the shoulder muscle mass.
Nicole L. Campbell: To do the bent-over row with a dumbbell, hold a dumbbell in your hand and stand with your toes comfortably apart. For most people, this is about shoulder-width apart. Tighten your abdominal muscle mass. Bend your knees and lean ahead at the hips, preserving your spine wonderful and straight. Permit your arms dangle straight under your shoulders and little by little increase the excess weight right until your elbow strains up just under your shoulder and parallel with your spine. Then little by little lessen the excess weight to the beginning posture. You can feel rigidity in the again of your shoulder and the muscle mass throughout your upper again.
When performing the bent-over row, do not enable your shoulder to roll ahead.
For most people, one established of twelve to 15 repetitions is sufficient.
Recall, for greatest benefits, will not enable your shoulder to roll ahead during the exercise. Keep your shoulder as stationary as probable, preserving your spine neutral, your abdominal muscle mass restricted, and your movements sleek and controlled.