Exercise details

• Target muscles: The back in general
• Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major
• Mechanics: Compound
• Force: Pull

Starting position

• Holding a dumbbell in your left hand, kneel on a bench with your right knee and support your body with your right arm. The dumbbell should be hanging straight down, with your left arm almost fully extended.

Execution

• Exhale as you pull the dumbbell up to the side of your waist.
• Hold for a count of two.
• Inhale as you lower the dumbbell to the starting position.
• Repeat for the desired number of reps.
• Repeat with your right arm.

Comments and tips

• Pull with your elbow, not with your biceps.
• Keep your torso near horizontal and your elbow tucked in.
• Do not rotate your torso as you pull the dumbbell upward.
• Many people think that the biceps acts as a synergist in rowing exercises such as the bent-over dumbbell row, when, in fact, it only acts as a dynamic stabilizer, along with the long head of the triceps.
• The bent-over dumbbell row is great for developing unilateral upper-body strength. Do not be afraid to go heavy.
• As with all unilateral exercises (exercises that allow you to train one side of your body at a time), start with your weak side, and do not perform more reps with your strong side. This will allow your weak side to catch up.