Many exercises target your back, but the two-arm dumbbell row feels and works differently.
The latissimus dorsi, popularly known as the lats, is the primary focus of this two-armed dumbbell workout. Despite its simplicity, it is taxing.
You can build muscle mass and strength in the midsection while working the torso and legs isometrically.
Besides working your back, the workout challenges your zeal to endure strength limits. Below are steps to follow when working out.
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- Using a neutral grip with the thumbs facing front, hold two dumbbells.
- Stand with your feet slightly wider than shoulder-width apart.
- Keep your knees bent slightly.
- Put a quarter bend in your knees and extend your upper body just above parallel with the floor.
- If you’re doing it correctly, your upper body should be at a 90–120 degree angle to the floor.
- Keep your back in a natural arch by lifting your chest.
- Make sure the dumbbells are hanging straight down from your shoulders.
WHAT MUSCLES DOES TWO-ARM DUMBBELL ROW WORK?
The two-arm dumbbell row primarily works your lower and upper back by working primary and secondary muscles.
The primary muscles working in this workout include the following:
Latissimus dorsi protects your spine by offering more stability and strengthening your back and shoulders.
TERES MAJOR AND MINOR
Teres major is a muscle that aids in shoulder mobility. Its function ties so much to the lats, which is why it is one of the primary muscles worked in the row.
On the other hand, teres minor laterally and externally rotates the shoulder joint.
The purpose of the rear deltoids is to raise your shoulders. This is critical because it lessens the tendency to slouch forward the shoulders.
Secondary muscles involved in the two-arm dumbbell row include the following.
Keeping the scapula in place is the primary role of the trapezius muscle.
The biceps’ primary role is facilitating the outward rotation of the forearm.
The scapula and shoulder girdle depend on the rhomboids for mobility and stability.
LOWER BACK MUSCLES
Lower back muscles help you maintain your balance and keep your body in a straight position when exercising.
The primary function of the pectoralis major is adduction and forward rotation of the arm.
Triceps aids in joint extension and adduction of the forearm.
TWO ARM DUMBBELL ROW BENEFITS
Any exercise that targets the back gives you excellent benefits as follows.
Working the upper and lower back gives you a solid back, making it easy to perform daily tasks.
A robust back positively impacts your daily movement. You walk, run and jump with ease.
PREVENTS BACK INJURY
You could be experiencing back pain as a result of a misaligned spine. However, this workout positions the spine correctly and holds the back firmly when exercising.
ALTERNATIVES TO TWO-ARM DUMBBELL ROW
Are you yearning for a better experience with two-arm dumbbell row alternatives? Here they are.
REVERSE GRIP ROW WITH BARBELL
The reverse grip row with the barbell targets your back and the biceps altogether.
- Set up like you would for a regular bent-over row, using an underhand hold on the bar.
- To ensure a solid base, keep your hands and feet shoulder-width apart.
- Extend your arms out in front of you at a 45-degree angle.
- Keep your back straight and your core engaged as you slowly bring the bar nearer your center.
- Take your time and lower the bar in a measured manner
The inverted row is uncommon but is one of the most effective exercises for strengthening the back. People of all fitness levels can perform it.
- The ideal height for a bar should be between the hips and the mid-thigh. From the bar on the machine to the one you found outdoors, it’s possible to find a bar of any kind.
- Overhand, grasp the bar shoulder-width apart under the bar.
- Pull yourself up until your chest meets the bar.
- Tighten your scapula and keep your back straight, with your arms stretching and your feet straight.
- Maintain a strong core as you lower yourself to avoid injury and better control your movement.
- Perform this exercise again.
LYING BENCH ROWS
Lying in bench rows give you better posture, more mobility in the shoulders, and increased strength in the back and arms.
- Get a bench and put it up in the most comfortable position to you.
- Grasp your dumbbells with both hands while lying face down.
- Ensure your feet are firmly on the ground to do the exercise correctly.
- Slowly bring the dumbbells towards the bench, keeping your elbows tucked in tight at the apex of the exercise.
- Put yourself back in the starting position and go through the process again.
T BAR ROW
The lats are the primary focus of the T bar row, although it also strengthens other muscles such as the trapezius and teres major.
Fill the barbell with the desired weight.
Position yourself atop the barbell, one foot on each of the footplates.
Bend forward while maintaining a straight back.
Slightly bend the knees to ensure optimal stability.
Take a breath and tighten your abs, glutes, and grip.
Pull the barbell closer to you.
Tighten your scapula and pause.
As you slowly lower the weight, return to the starting position.
After finishing the movement, exhale.
TWO ARM DUMBBELL ROW MISTAKES TO AVOID
The two-arm dumbbell row is an essential but challenging exercise. You could be making the following mistakes.
- Tightening your butt too much makes the workout feel rigid.
- Not using a belt to keep your lower back safe when lifting. It increases the risk of injury as you lift more weight.
- Slouching your back interferes with muscle targeting.
- Twisting our torso when raising your elbow.
- Jerking the weight upwards.
Two-arm dumbbell row is a simple, multiple-joint workout that intensely works your back. Performing this workout helps you build overall strength and aligns your spine correctly, thereby cushioning your neck and back from pain.