Alternating Bent-Over Dumbbell Row
This exercise targets the rhomboids and mid-back to improve posture and pulling strength. The alternating tempo increases core stability demands while allowing one arm to recover.
HOW TO DO IT
- Hinge at the hips until your torso is nearly parallel to the floor.
- Hold a dumbbell in each hand with arms hanging straight down.
- Pull one dumbbell toward your hip while keeping your elbow tucked.
- Squeeze your shoulder blade toward your spine at the top of the movement.
- Lower the weight under control while immediately rowing with the opposite arm.
COMMON MISTAKES
- Rotating the torso excessively to generate momentum.
- Shrugging the shoulders up toward the ears during the pull.
- Allowing the hips to rise as the set gets difficult.
- Jerking the weight up too fast instead of controlling it.
TIPS
- Keep your neck neutral by looking at a spot on the floor.
- Initiate the pull by driving your elbow back, not your hand.
- Brace your abs to prevent your lower back from rounding.
SAFETY
- Avoid rounding the lower back under load to prevent disc injury.
- Do not hyperextend the neck to look forward in the mirror.
VARIATIONS
- Single-Arm Dumbbell Row
- Bent-Over Barbell Row
- Chest-Supported Dumbbell Row
- Seated Cable Row
DETAILS
- Muscles
- RhomboidsBack
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Position: bent overLaterality: alternating
SIMILAR EXERCISES
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