Bent Over Dumbbell Row

Bent Over Dumbbell Row Instructions

• Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
• With a DB in each hand, hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
• Hands are in a neutral position.
• Knees are slightly bent.
• Eyes are fixated down. Your neck is in a neutral position.
• Your arms are extended with your elbows slightly bent.
• Use your lats and mid-back to pull the DB up & around your body. The DB should finish around your hip area. 
• Don't let your upper traps shrug/come forward
• Feel like your are pulling the DB's around your body, not just vertically.
• Your arms are passive. Control the weight with your mid-back and lats.
• After a quick pause, lower the weights to the starting position in controlled path.

*Tips*

• Your torso remains tight and in the same position from start to finish.
• Don't pull your torso up/back to move the weight. This takes tension off the proper musculature.
• This exercise is best performed with lighter weights and for reps. Too heavy of weight can compromise your torso and shoulder position.
• Don't drop the weight at the top of the movement.