How to Do
How to Do Bent Over Two Dumbbell Row With Split Stance
Each bent over two dumbbell row with split stance should begin with a 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 this bent over two dumbbell row with split stance.
Beginning
Beginning Two Arm Dumbbell Row
Step 1: Once you are comfortable with this exercise, you can make it more challenging by alternating your arms instead of lifting with both arms at the same time. Make sure that you don't rotate your torso when you perform the exercise.
Step 2: Another challenging variation would be to perform all the repetitions with one arm, before performing the exercise with the other arm. Make sure that you don't rotate your torso.
Movement
Two Arm Dumbbell Row Movement
1. Stand with a DB in each hand, with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine.
2. Step one foot about a normal stride-length forward so that you are in a staggered stance. Fold at the hips and lean forward so that your torso is between 60 to 90 degrees to the ground. Make sure that you don't round your back instead, your back should remain flat.
3. Allow your arms to dangle straight down from your shoulders, elbows fully extended. Your palms should be facing toward the body.
4. Draw your shoulder blades back and down, and keeping the torso at the same angle and your back flat, drive your elbows straight back to bring the DBs next to your chest. Keep your arms close to your body, and make sure not to let your elbows flare out to the side.
5. Slowly allow your arms to return to full extension and repeat for the required number of repetitions.
6. Avoid the temptation to bring your head up. Instead, keep your head aligned with your neck and spine. Looking down at the ground will help.
Benefits
Two Arm Dumbbell Row Benefits
This exercise can be performed at home or in the gym.
This exercise will strengthen the muscles in your back.
