KEY AREAS:
Mostly back (lats) – but this exercise also engages many other muscle groups, including glutes, core and abs.
START POSITION:
Pick up a dumbell and place your opposite knee onto a bench, slide forward and place your opposite hand in front of you on the bench. Don’t look straight down but look slightly forwards to encourage a straighter back. stick your bum out! Don’t slouch. Consider the position of your foot on the floor and move it so it is further from the bench, but not too far. Your back will now be in a straight line at about 35° to the horizontal.
NOTES:
The dumbell bench row is one of those exercises which if done wrong will bring big problems for you. If you do it right then the benefits are huge. Technique is king.
Are you a hunchback or are you an Arnie? Watch this link and you decide.
I agree totally with this video except that I would improve it slightly by placing my outside leg wider, to increase stability.
During the exercise focus your mind on pulling the dumbell up using your LATS (large back muscles). Don’t engage your biceps. Bend the elbow as required. You will feel it when you get it bang on. Use light weights until you are sure you have the technique perfected.
I recommend using lower weights and higher reps for this exercise, unless you are striving to be a competitive body builder.