{"id":10024,"date":"2018-12-27T16:20:43","date_gmt":"2018-12-27T16:20:43","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=10024"},"modified":"2019-12-01T07:59:13","modified_gmt":"2019-12-01T07:59:13","slug":"bent-over-two-arm-dumbbell-row","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/bent-over-two-arm-dumbbell-row\/","title":{"rendered":"Bent-over two-arm dumbbell row"},"content":{"rendered":"<p><strong>Exercise details<\/strong><\/p>\n<ul>\n<li><strong>Target muscles:<\/strong> The back in general<\/li>\n<li><strong>Synergists:<\/strong> Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major<\/li>\n<li><strong>Dynamic stabilizers<\/strong> (not highlighted): Biceps Brachii, Triceps Brachii (especially the long head)<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Pull<\/li>\n<\/ul>\n<p><strong>Starting position<\/strong><\/p>\n<ol>\n<li>Holding a dumbbell in each hand using a neutral (hammer) grip, stand with your feet shoulder-width apart.<\/li>\n<li>Keeping a natural curvature of your spine, flex your hips and knees until your torso is horizontal or close to horizontal.<\/li>\n<li>Allow the dumbbells to hang down by your sides, with your shoulders stretching downward.<\/li>\n<\/ol>\n<p><strong>Execution<\/strong><\/p>\n<ol>\n<li>Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist.<\/li>\n<li>Hold for a count of two and squeeze your back muscles.<\/li>\n<li>Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>Keep your neck level and head up, and try to maintain a natural curvature of the spine.<\/li>\n<li>Pull with your elbows, not with your biceps.<\/li>\n<li>Keeping your torso horizontal (or close to horizontal) and your elbows tucked in will ensure that you activate the right muscles.<\/li>\n<li>The bent-over two-arm dumbbell row is great for developing upper-body strength once you master form and are able to go heavy. However, start light to allow your lower back time to adapt.<\/li>\n<li>If the bent-over two-arm dumbbell row is hard on your lower back, use the bent-over dumbbell row or the cable row.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscles: The back in general Synergists: Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (especially the long head) Mechanics: Compound Force: Pull Starting position Holding a dumbbell in each hand using a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12538,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,740,759],"tags":[],"class_list":["post-10024","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-gia-plati","category-proponisi-dynamis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - 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