arm bent-over dumbbell row is one of my
exercises. This exercise is a little more difficult to do and requires
more effort, but I feel it’s an excellent exercise for
building your lat muscles. It also exercises your rear deltoid muscles,
your biceps and the gripping muscles of your forearms.
I like to do this exercise with slightly lower weights compared to what
do on a seated rowing machine, but you can use heavier weights too. It
depends on the type of weight training you are doing and your overall
strength training or bodybuilding goals.
For women interested in strength training, you may want to use lower
weights and do higher repetitions say 12 to 16. This is also a fabulous
exercise for women to help in eliminating the body fat that may build
up around that area.
Method of Performance
Find a flat bench and place a dumbbell by the right side of the bench.
If this is your first time doing this exercise, I recommend that you
begin with very light weights to get a feel for the movement and proper
Your left right arm and hand will be placed on the bench and your left
knee is also placed on the bench to give you support on your left side
while the opposing right leg is pressed against the floor and a little
outwards. Your back will be flat but not perpendicular to the bench
– a little more than 45 degrees from the angle of the bench.
It basically follows the linear progression of you leaning your
arm/hand against the bench and your knee against the bench.
Grab a dumbbell with your right hand using a parallel grip and pull it
up to your rib cage/torso. Make sure to keep your elbow close to your
side. You don’t want your elbows flying outwards, then the
movement would be all wrong.
Slowly lower the dumbbell in a slightly forward motion until your arm
is more-or-less straight except for a slight bend in your elbow.
Repeat the movement for about 8 to 12 repetitions or however many you
Once you have finished, do the same for your left arm.