Dumbbell Bent-Over Twisting Row
Strengthen your back and core with Dumbbell Bent-Over Twisting Rows! A challenging variation on a classic exercise!
The Dumbbell Bent-Over Twisting Row is a compound exercise that mainly works the back, with help from the traps and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Bent-Over Twisting Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Spinal Erectors (erector spinae)
Dumbbell Bent-Over Twisting Row Variations and Alternatives
How to do the Dumbbell Bent-Over Twisting Row
Dumbbell Bent-over Twisting Row
Positioning:
Start by selecting a pair of dumbbells of suitable weight. Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with your palms facing your body (neutral grip).
Bend your knees slightly and hinge forward at the hips, keeping your back straight. Your torso should be almost parallel to the ground.
Let the dumbbells hang at arm's length in front of you.
Movement Instructions:
Engage your core muscles to stabilize your body.
Begin the movement by pulling the dumbbells towards your waist. As you do this, rotate your torso to one side, so the dumbbell on that side moves toward your hip.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the dumbbell back to the starting position while rotating your torso back to the center.
Repeat the movement on the opposite side, rotating towards the other hip.
Continue alternating sides for the desired number of repetitions (typically 8-12 reps per side).
Tips:
Keep your neck in a neutral position and avoid looking up or down excessively.
Maintain a controlled motion throughout the exercise; do not rush.
Ensure that your lower back stays straight to prevent injury.
Dumbbell Bent-Over Twisting Row FAQs
What muscles does the Dumbbell Bent-Over Twisting Row work?
The Dumbbell Bent-Over Twisting Row mainly works the back, with help from the traps and lower back. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Bent-Over Twisting Row?
Dumbbells.
Is the Dumbbell Bent-Over Twisting Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bent-Over Twisting Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bent-Over Twisting Row variations and alternatives?
Similar exercises include the Bent-Over Twist, Dumbbell Wide Bent-Over Row, Dumbbell Kneeling Down Up Raise Twist and Dumbbell Russian-Twist to Single-Arm Press.
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