Training your back muscles at home: Dumbbell rowing is a must-do!
In back training, bent over rowing is the most classic action! Among them, using a barbell to perform bent-over rowing is the most common one!
The advantage of the barbell is that it can load enough weight and it is easier to master the balance!
But for some people who exercise at home, dumbbells will have more advantages!
Dumbbells are small in size and do not take up space. They are a good piece of equipment for home fitness.
Using dumbbells to perform bent over rowing is also a very good choice. Another advantage of dumbbells is that they are flexible enough and have a greater range of motion!
How to do it?
You can stand and lean over or lie prone on a flat bench. It is recommended that beginners use a flat bench to support their body! The following is an explanation of the standing bent over dumbbell rowing action!
Starting position:
Stand with your feet shoulder-width apart, sit your hips back (flex your hips), keep your spine neutral, and lean your torso down naturally. Hold the dumbbells in both hands and hang them naturally, with your palms facing back.
Use the tension in the back of your legs and hips to support your body (not your lower back), and tighten your core muscles to stabilize your spine in a neutral position! Avoid swaying during movements
Action essentials: Keep your back straight, your trunk stable, your back muscles contract to retract your shoulder blades, and at the same time, lift your elbows upwards! Pull the dumbbells to your waist; then squeeze your shoulder blades and hold for a second! Then slowly lower the dumbbells until you fully stretch your back muscles (open your shoulder blades)!
Key Tips:
1. Tighten the core muscles and keep the spine neutral and stable during the movement without flexion
2. It is recommended that the angle of leaning over is close to parallel to the ground!
3. Feel the work of your back muscles and the movement of your shoulder blades! The arm acts like a hook and should not be too involved!