When performed correctly, the
bent over dumbbell row is one of the most versatile compound exercises for your back.
4 × 8 - 10 bent
over dumbbell row (though thanks to this article I want to improve my form and make sure I'm not just pulling straight up) 4.
I usually recommend bent over barbell rows, but
bent over dumbbell rows are an acceptable choice as well.
There are also many arm raise exercises such as standing or seated side lateral raises, cable front or lateral raises, standing or seated front raises, standing or seated bent
over dumbbell lateral, lying side laterals, and reverse pec.
Neutral Position External Rotation Exercises Side Lying Dumbbell External Rotation Lying Face Down (Prone) Dumbbell External Rotation
Bent Over Dumbbell External Rotation
PK Workout Plan 4 sets of Seated dumbbell shoulder presses 4 sets of heavy dumbbell shoulder shrugs 4 sets of bent
over dumbbell raises 4 sets of front dumbbell...
Although many people choose to do the bent -
over dumbbell flyes with cables, research has shown that this is not optimal for isolating the rear deltoids.
But this is not a colossal issue as this can be rectified by putting some thin
cloth over the dumbbells before you use them.
If you want more of a core challenge and increased work for the lower back muscles, try this exercise from a standing position — bent
over dumbbell shrugs.
The second advantage of the
cable over dumbbells is that you can bring your arms either toward your abdomen or toward your head (or anywhere else between these two points) to change the angle at which the pectoralis muscles work.
Cables provide many
benefits over dumbbells: you're able to maintain steady, constant tension throughout the entire exercise (range of motion).
lunge 2 x 10 - 15 bent - legged deadlift 2 x 8 - 10 standing one - legged calf raise 1 x 15 - 20 dumbbell bench press 2 x 8 - 12 dumbbell incline press 2 x 8 - 12 one - arm dumbbell row 2 x 8 - 12 bent - arm bent -
over dumbbell lateral 2 x 8 - 12 upright row with dumbbells 2 x 8 - 12 seated lateral raise 1 x 8 - 12 lying tricep extension 1 x 8 - 12 standing dumbbell curl with palms up 1 x 8 - 12 crunch 1 x 15 - 20 wrist curls using dumbbells on a flat bench 1 x 8 - 12
4 sets of Seated dumbbell shoulder presses 4 sets of heavy dumbbell shoulder shrugs 4 sets of bent
over dumbbell raises 4 sets of front dumbbell raises Do the first sets 12 reps then progress with weight on each set to failure
When you start performing single - leg bent -
over dumbbell rows, you should be able to handle at least 60 % of the weight you usually use for regular bent - over rows.
Bent -
over dumbbell rows are compound exercises that use many of your upper body muscles without placing too much stress on your lower back.
2 Sets 8 - 10 Reps. • One - Arm Bent -
Over Dumbbell Row.
1 Set 6 - 8 Reps. 3 Sets 4 - 6 Reps. • Bent -
Over Dumbbell Rows..
Work Sets • Bent -
Over Dumbbell Rows.
Warm - up = Bent -
Over Dumbbell Rows.
3 Sets 8 - 10 Reps. • One - Arm Bent -
Over Dumbbell Rows.
For example, Pillar # 3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a bent -
over dumbbell row or dumbbell curl.
Landmine rows are a variation of standard bent -
over dumbbell rows.
One major advantage that kettlebells have
over dumbbells is that you don't need a wide range of weight increments to create a workout with them.
For example, your shoulder routine might consist of 2 x 8 seated barbell presses, 2 x 10 standing dumbbell laterals, and 2 x 10 seated bent -
over dumbbell laterals.