Dumbbell Bent-Over Row on Bench
Expert Advice
Keep your core engaged and back flat to avoid rounding, which can lead to lower back strain.
How-to-do Steps
- Place one knee and the same side hand on a flat bench, keeping your other foot on the ground for stability.
- Hold a dumbbell in your free hand with a neutral grip, arm extended.
- Pull the dumbbell up towards your hip, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position with control.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Dumbbell Bent-Over Row on Bench primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Lats40%
Traps25%
Secondary
Biceps10%
Forearms10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Bent-Over Row on Bench work?
Dumbbell Bent-Over Row on Bench primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Bent-Over Row on Bench?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Bent-Over Row on Bench suitable for beginners?
Dumbbell Bent-Over Row on Bench is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
