Dumbbell Bent-over Row

The Dumbbell Bent-over Row is a great exercise for building strength and muscle mass in the back. Suitable for intermediate and advanced fitness enthusiasts. The movement allows for an unilateral focus on the left and right side of the back muscles.

(source:fitstudio.com)

Contraindications

If you have a shoulder injuries approach this exercise with caution. In case of pain while performing the Dumbbell Bent-over Row with good form, consult a personal trainer or an expert.

Muscles

Target

• Back, General

Synergists

• Trapezius, Middle
• Trapezius, Lower
• Rhomboids
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Infraspinatus
• Teres Minor
• Brachialis
• Brachioradialis
• Pectoralis Major, Sternal
• Dynamic Stabilizers
• Biceps Brachii
• Triceps, Long Head

Stabilizers

• Triceps (supporting arm)

Variations

According to the range of motion

• With a full range - movement starts by extending the arm vertically and ends when the arm and elbow are aligned with the spine. This is the classic technique of the Dumbbell Bent-over Row.
• With extended range - movement starts by extending the arm vertically, but ends with the elbow above the spine. The variation is for advanced athletes as it carries a risk of injury.
• Partial range of motion - movement starts by extending the arm vertically, but the elbow stays unlocked, stop right before locking the elbow.Movement ends when the arm and elbow are aligned with the spine . This variation is best for strenght, endurance and mass.

According to the slope

• With your back straight (flat bench) - extended range of motion and control is slightly more difficult. The variation is suitable for strength endurance and general pump.
• By leaning back (inclined bench (30 degrees)) - shorter range of motion, better control of the shoulder girdle. Suitable option for heavy weight sets.

Method of execution

Preparation

1. Kneel over side of bench by placing knee and hand of supporting arm on bench. 
2. Position foot of opposite leg slightly back to side. 
3. Grasp dumbbell from floor.Arm is straight in a relaxed position.

Performance

1. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal, exhale.
2. Return until arm is extended and shoulder is stretched downward, inhale.

Comments and recommendations

• Do not twist your shoulder while pulling.
• Do not lower the weight rapidly, do it in a slow and controlled fashion.
• Follow the correct order: start pulling shoulder, elbow and finish run in reverse order.
• Do not bend your back during the exercise, keep your neck in a neutral position and not move while rowing.
• Do not pull the weight with the biceps muscles. Perform the movement slowly and concentrate on the back muscles. 

Relevancy

Gym and fitness

The Dumbbell Bent-over Row is an excellent way to improve the visual and strenght symmetry between the two halves of the back. Suitable for improving strength and endurance.

Bodybuilding

Exercise is suitable for adding muscle mass and improving the shape of the back muscles. Both advanced and the intermediate athletes can perform this exercise. Works best it in the middle of your back workout.

Strength training

This exercise fails to deliver the intensity that other exercises like the:T-bar row,rowing machine, pull-downs etc.But the main benefits of this exercise in strenght training is the ability to strengthen a weaker half of the back.If a weaker half is indeed present.
(sources:exrx.net)