Dumbbell rows are an excellent exercise to build back strength and improve posture. They primarily target the lats, rhomboids, and traps, while also engaging the core and shoulders. To perform a dumbbell row, place one knee and one hand on a bench for support, keep your back straight, and hold a dumbbell in the opposite hand. Pull the dumbbell towards your hip, keeping your elbow close to your body. Slowly lower the weight back to the starting position. Incorporate rows into your routine to improve back strength, counteract the effects of prolonged sitting, and support a strong, upright posture.
Instructions:
- Stand with your feet hip-width apart: Hold a dumbbell in each hand.
- Hinge at the hips: Slightly bend your knees, keeping your back straight.
- Row the weights: Pull the dumbbells towards your ribcage, elbows close to your body.
- Lower with control: Slowly return the dumbbells to the starting position.
Reps and weight suggestions:
- Beginners: Use 3-5kg dumbbells, 3 sets of 10-12 reps per arm.
- Intermediate: Choose 6-10kg dumbbells, 3 sets of 8-10 reps per arm.
- Advanced: Go up to 11-14kg, 4 sets of 6-8 reps per arm.
Tip:
Pull with your back muscles, not just your arm – imagine pulling your shoulder blade towards your spine.