How to Do
How to Do Bend Over Lateral Row Walk With Dumbbells
The bend over lateral row walk with dumbbells should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the bend over lateral row walk with dumbbells.
Beginning
Beginning Bend Over Lateral Row Walk
1. Maintain good posture throughout the exercise with shoulder blades back and down and good stability through the abdomen.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
3. This is an advanced exercise. It is strongly recommended that very light weights be used.
Movement
Bend Over Lateral Row Walk Movement
1. This movement involves an alternating bent over dumbbell row with a sidewalk.
2. Choose a very light weight (10% of normal row weight is recommended to start).
3. With the feet shoulder width apart pointing straight and the knees slightly bent, perform a bend over row with alternating arms (for description see row - bend over alt arms in the exercise library).
4. At the same time you are rowing the weight, you will be performing a sidewalk.
5. If you are walking to your right (for instance), as your right foot takes a side step, perform a row with the right arm.
6. As the trail leg (the left) steps in, row with the left arm (watch video link to see the dynamics of this movement) as shown.
7. Repeat desired reps then walk in the opposite direction.
8. Ensure that the back remains flat, and the chin is tucked throughout the entire exercise.
Benefits
Bend Over Lateral Row Walk Benefits
The rear lateral raise, also known as the bent-over lateral raise, is a strength and hypertrophy (size) exercise for your rear deltoids. The little muscles on the backs of your shoulders are known as pectoralis minor.
