Which muscles do dumbbell rows work?

Are dumbbell rows effective?

Single-Arm Dumbbell Rows do a great job of targeting both the back and the core. “Every time the dumbbell is lowered, the torso has to stay stable. So you’re training the core to resist rotation,” Esser says.

What do bent-over dumbbell rows do?

The bent-over dumbbell row is a great exercise—when done with proper form. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps.

How many bent over rows should I do?

Bent-Over Barbell Row: 4 sets of 10-15 reps, with 1 minute rest between each set. Underhand Bent-Over Barbell Row: 4 sets of 10-15 reps, with 1 minute rest between each set.

How do I make my bent over rows harder?

Make it harder: Use heavier weights, or perform a batwing row: Assume the same starting position as the bent-over row, but pull your right dumbbell to your side (elbow tucked, shoulder blade pulled back), and keep it there as you perform 10 rows with your left arm. Switch arms and repeat to complete one set.

Do dumbbell rows build muscle?

Dumbbell rows work muscle groups in your upper body.

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Although the dumbbell row prioritizes your back muscles, it also provides a comprehensive upper-body workout by activating several other muscle groups, including your chest muscles, core muscles, glutes, lower back muscles, and triceps.

Are dumbbell rows good for back?

Beef up your back with this rock-hard row

However, it is perhaps fair to say that the one-arm dumbbell row is even better for your back than the bent-over barbell row. That’s because using one arm at a time allows you to really focus your efforts on the lats, traps and other back muscles targeted by the exercise.

What can I use instead of dumbbell rows?

What Is an Alternative Exercise to a Single Dumbbell Arm Row?

  • Inverted Row. …
  • Seated Row. …
  • Supported Dumbbell Row. …
  • Warm-Up and Stretching.

Why are single arm rows good?

A well-executed one arm dumbbell row builds a strong back. It all strengthens your shoulders, upper arms, and core. These benefits will help you perform many everyday activities with greater ease and less discomfort. You will bend, lift, and carry more effortlessly.

How much weight should I lift for my size?

Your goals dictate the range of reps you should perform, and for how many sets you should do them: To develop maximal strength, lifting incredibly heavy for 2–6 sets of 6 or fewer reps is ideal, while lifting heavy-to-moderate weights for 3–6 sets of 8–12 reps is the way to go when it comes to building muscle size.