{"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"],"_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}]}}