{"id":13587,"date":"2019-11-28T13:18:59","date_gmt":"2019-11-28T13:18:59","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13587"},"modified":"2019-11-29T15:56:48","modified_gmt":"2019-11-29T15:56:48","slug":"bent-over-dumbbell-row","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/","title":{"rendered":"Bent-over dumbbell row"},"content":{"rendered":"<p><strong>Exercise details<\/strong><\/p>\n<ul>\n<li>Target muscles: The back in general<\/li>\n<li>Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major<\/li>\n<li>Mechanics: Compound<\/li>\n<li>Force: Pull<\/li>\n<\/ul>\n<p><strong>Starting position<\/strong><\/p>\n<ul>\n<li>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.<\/li>\n<\/ul>\n<p><strong>Execution<\/strong><\/p>\n<ul>\n<li>Exhale as you pull the dumbbell up to the side of your waist.<\/li>\n<li>Hold for a count of two.<\/li>\n<li>Inhale as you lower the dumbbell to the starting position.<\/li>\n<li>Repeat for the desired number of reps.<\/li>\n<li>Repeat with your right arm.<\/li>\n<\/ul>\n<p><strong>Comments and tips<\/strong><\/p>\n<ul>\n<li>Pull with your elbow, not with your biceps.<\/li>\n<li>Keep your torso near horizontal and your elbow tucked in.<\/li>\n<li>Do not rotate your torso as you pull the dumbbell upward.<\/li>\n<li>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.<\/li>\n<li>The bent-over dumbbell row is great for developing unilateral upper-body strength. Do not be afraid to go heavy.<\/li>\n<li>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.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" title=\"Bent-over dumbbell row\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/tDdAkW69KLM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13588,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,740,759],"tags":[],"class_list":["post-13587","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 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bent-over dumbbell row - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bent-over dumbbell row - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-28T13:18:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-11-29T15:56:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif\" \/>\n\t<meta property=\"og:image:width\" content=\"360\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/gif\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/bent-over-dumbbell-row\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/bent-over-dumbbell-row\\\/\"},\"author\":{\"name\":\"Maria\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\"},\"headline\":\"Bent-over dumbbell row\",\"datePublished\":\"2019-11-28T13:18:59+00:00\",\"dateModified\":\"2019-11-29T15:56:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/bent-over-dumbbell-row\\\/\"},\"wordCount\":272,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/bent-over-dumbbell-row\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif\",\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\",\"Back\",\"Strength training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/bent-over-dumbbell-row\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/bent-over-dumbbell-row\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/bent-over-dumbbell-row\\\/\",\"name\":\"Bent-over dumbbell row - New Life Health Center\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/bent-over-dumbbell-row\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/bent-over-dumbbell-row\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif\",\"datePublished\":\"2019-11-28T13:18:59+00:00\",\"dateModified\":\"2019-11-29T15:56:48+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/bent-over-dumbbell-row\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/bent-over-dumbbell-row\\\/\"]]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/bent-over-dumbbell-row\\\/#primaryimage\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif\",\"contentUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif\",\"width\":360,\"height\":360},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/bent-over-dumbbell-row\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u039c\u03bf\u03bd\u03cc\u03c0\u03bb\u03b5\u03c5\u03c1\u03b7 \u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"name\":\"New Life Health Center\",\"description\":\"Our way to a better life\",\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\",\"name\":\"New Life Health Center\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"contentUrl\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"width\":405,\"height\":380,\"caption\":\"New Life Health Center\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/pg\\\/NLHCenter\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\",\"name\":\"Maria\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"caption\":\"Maria\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Bent-over dumbbell row - New Life Health Center","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/","og_locale":"en_US","og_type":"article","og_title":"Bent-over dumbbell row - New Life Health Center","og_description":"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 [&hellip;]","og_url":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/","og_site_name":"New Life Health Center","article_publisher":"https:\/\/www.facebook.com\/pg\/NLHCenter\/","article_published_time":"2019-11-28T13:18:59+00:00","article_modified_time":"2019-11-29T15:56:48+00:00","og_image":[{"width":360,"height":360,"url":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif","type":"image\/gif"}],"author":"Maria","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Maria","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/newlife.com.cy\/bent-over-dumbbell-row\/#article","isPartOf":{"@id":"https:\/\/newlife.com.cy\/bent-over-dumbbell-row\/"},"author":{"name":"Maria","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f"},"headline":"Bent-over dumbbell row","datePublished":"2019-11-28T13:18:59+00:00","dateModified":"2019-11-29T15:56:48+00:00","mainEntityOfPage":{"@id":"https:\/\/newlife.com.cy\/bent-over-dumbbell-row\/"},"wordCount":272,"commentCount":0,"publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"image":{"@id":"https:\/\/newlife.com.cy\/bent-over-dumbbell-row\/#primaryimage"},"thumbnailUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif","articleSection":["\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f","Back","Strength training"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/newlife.com.cy\/bent-over-dumbbell-row\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/","url":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/","name":"Bent-over dumbbell row - New Life Health Center","isPartOf":{"@id":"https:\/\/newlife.com.cy\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/#primaryimage"},"image":{"@id":"https:\/\/newlife.com.cy\/bent-over-dumbbell-row\/#primaryimage"},"thumbnailUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif","datePublished":"2019-11-28T13:18:59+00:00","dateModified":"2019-11-29T15:56:48+00:00","breadcrumb":{"@id":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":[["https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/"]]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/#primaryimage","url":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif","contentUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/02921301-Dumbbell-Bent-over-Row_back_Back_360.gif","width":360,"height":360},{"@type":"BreadcrumbList","@id":"https:\/\/newlife.com.cy\/en\/bent-over-dumbbell-row\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/newlife.com.cy\/en\/"},{"@type":"ListItem","position":2,"name":"\u039c\u03bf\u03bd\u03cc\u03c0\u03bb\u03b5\u03c5\u03c1\u03b7 \u039a\u03c9\u03c0\u03b7\u03bb\u03b1\u03c4\u03b9\u03ba\u03ae \u03bc\u03b5 \u03b1\u03bb\u03c4\u03ae\u03c1\u03b5\u03c2"}]},{"@type":"WebSite","@id":"https:\/\/newlife.com.cy\/en\/#website","url":"https:\/\/newlife.com.cy\/en\/","name":"New Life Health Center","description":"Our way to a better life","publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/newlife.com.cy\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/newlife.com.cy\/en\/#organization","name":"New Life Health Center","url":"https:\/\/newlife.com.cy\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/","url":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","contentUrl":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","width":405,"height":380,"caption":"New Life Health Center"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/pg\/NLHCenter\/"]},{"@type":"Person","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f","name":"Maria","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","caption":"Maria"}}]}},"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13587","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13587"}],"version-history":[{"count":7,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13587\/revisions"}],"predecessor-version":[{"id":13613,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13587\/revisions\/13613"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13588"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13587"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13587"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13587"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}