Bent over rear split dumbbell row

The Bent Over Rear Delt Dumbbell Row is an exercise that focuses on the rear delts and upper back. This exercise is effective in strengthening and shaping the shoulders while improving posture. It also targets the trapezius and rhomboids, making it an important exercise for a strong and stable upper body.

Correct Execution of the Bent Over Rear Split Dumbbell Row

Follow these steps to perform the exercise correctly:

  1. Hold a dumbbell in each hand and stand with your feet hip-width apart.
  2. Bend at the hips and lower the upper body forward so that it is almost parallel to the floor. Keep a slight bend in the knees.
  3. Keep your back neutral and your core engaged to support your lower back.
  4. Let your arms hang down in front of you with palms facing each other.
  5. Pull the dumbbells up and out while squeezing the shoulder blades together. Keep a slight bend in the elbows.
  6. Slowly lower the dumbbells back to the starting position with control.

Focus on performing the movement slowly and controlled to maximize muscle activation and avoid momentum.

Common Mistakes to Avoid

Avoid these typical mistakes to ensure proper form and maximize efficiency:

  • The back is curved: Keep the back straight and neutral to avoid unnecessary strain on the lower back.
  • Excessive use of the arms: The movement should come from the shoulders, not from the arms.
  • For fast movements: Perform the exercise at a slow and controlled pace to ensure proper muscle activation.

Modifications and Variations

Try these variations to adapt the exercise to your level or goals:

  • Beginners: Use lighter dumbbells to focus on technique.
  • Advanced: Perform the exercise with a pause at the top to increase muscle tension.
  • One-arm variation: Perform the exercise with one arm at a time to challenge balance and core.

Number of Repetitions and Sets

Aim for 3 sets of 12-15 repetitions . Adjust the weight so you can perform the exercise correctly through all sets.

Breathing

Inhale as you lower the dumbbells back to the starting position and exhale as you pull them up. Correct breathing helps stabilize the body and improves the efficiency of movement.

Video Demonstration

Watch this video for a visual guide to properly performing the Bent Over Rear Delt Dumbbell Row:

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