Dumbbell Split-Stance Bent-Over Row
Strengthen your back with the Dumbbell Split-Stance Bent-Over Row! Improve stability and target those muscles.
The Dumbbell Split-Stance Bent-Over Row is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Split-Stance Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Dumbbell Split-Stance Bent-Over Row Variations and Alternatives
How to do the Dumbbell Split-Stance Bent-Over Row
Stand with your feet in a staggered stance with one foot in front of the other for stability.
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Bend your knees slightly and hinge forward from your hips, keeping your back straight and parallel to the floor or slightly above.
Let the dumbbells hang directly below your shoulders, arms fully extended, and your neck in a neutral position, in line with your spine.
Brace your core to stabilize your torso throughout the movement.
Row the dumbbells towards your hips, squeezing your shoulder blades together and keeping your elbows close to your body.
Slowly lower the dumbbells back to the starting position with controlled movement.
Repeat for the desired number of repetitions and sets.
Ensure that you perform the movement with proper form to avoid injury and get the most out of the exercise. Adjust the weight according to your strength level and fitness goals.
---
Dumbbell Split-Stance Bent-Over Row FAQs
What muscles does the Dumbbell Split-Stance Bent-Over Row work?
The Dumbbell Split-Stance Bent-Over Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Split-Stance Bent-Over Row?
Dumbbells.
Is the Dumbbell Split-Stance Bent-Over 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 Split-Stance Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Split-Stance Bent-Over Row variations and alternatives?
Similar exercises include the Dumbbell Wide Bent-Over Row, Dumbbell Bent-Over Twisting Row, Dumbbell Reverse Bent-Over Row and Dumbbell Bent-Over Row.
Training calculators
Work out the numbers behind your training before your next session.