Dumbbell Rows :
Dumbbell rows basically targets the broadest muscles on the back of your body (lat muscles) and doing them one arm at a time, as in the one arm dumbell row, allows you to lift much heavy weights and focus more on the lat muscles as well as the biceps (which also work during this exercise). Be sure that you use the correct technique of dumbbell rows by keeping all the movement in the arm and avoid turning at the hips. And most important is that you should pull the elbow upto central body-level only.
Correct Form Of Dumbbell Rows :
For proper dumbbell rows exercise, following steps must be followed:
- Place the one leg on the bench or step or platform and extent the other leg.
- Hold a medium-heavy weight in the hand opposite to the knee on the bench, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor.
- Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it.
- At the top of the movement, squeeze the back while keeping the hips square and the abs engaged.
- Lower down and repeat for 1-3 sets of 10-16 repititions, then switch sides.