Bench Exercises: Bench Plank Dumbbell Row

Doing a dumbbell row on an exercise bench will target and strengthen your upper back muscles. Utilizing the bench will help you maintain proper body positioning, which will lessen your chances of injury.

How to Do the Dumbbell Row

  • Grasp a dumbbell in one hand with the hand facing the bench.
  • Put your opposite knee and hand on the exercise bench. This is your starting position.
  • Tighten your stomach muscles and pull the dumbbell straight up and close to your shoulder.
  • Exhale and lower the dumbbell back to the starting position. This is one repetition.
  • Repeat eight times.
  • Work up to completing three sets.
  • Repeat all of the above steps with the other arm.

The Muscles That Are Targeted

Your upper back muscles are doing the work in this exercise. These muscles support your back and can help prevent back injuries. Latissimus dorsi muscles run from your shoulders to your lower back on each side. Trapezius muscles are at the top of your shoulders, slightly behind your collarbone.

Safety Tips

  • Do not hold your breath.
  • Keep your stomach  muscles tightened.
  • Do not use momentum to lift the weight.
  • Initiate the movement from your back muscles.
  • Keep your back straight and parallel to the bench.

How Often You Should Do Them

For the best results you should do your bench dumbbell rows every other day. This will give your body the time it needs to rest and repair. Many people build this needed time into their workout routine by doing upper and lower body exercises on alternating days.

Adding dumbbell rows to your bench exercise routine can help you develop a strong, healthy back. This exercise can create the defined “V” shape back that exercisers strive for.


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