Remo con mancuerna a una mano apoyado en banco plano

Male

Dumbbell Bent over Row

Muscles involved

If you spend long hours sitting at a desk or slouching over a screen, the Dumbbell Bent over Row is your go-to exercise to wake up your entire back. By performing this unilateral pulling movement using dumbbells, you activate posterior muscles that often remain dormant during daily routines. Strengthening your back does far more than just improve your posture while standing; it makes everyday activities much easier, such as carrying heavy grocery bags, lifting boxes off the floor, or maintaining an upright posture without fatigue by the end of the day. As you focus on a controlled pull, you restore balance and functional strength to your body for daily living.

How to do it

1. Stand with feet shoulder-width apart and lean forward with a straight back. 2. Support one hand on a bench and hold a dumbbell with the other, arm extended. 3. Pull the dumbbell towards your torso, keeping your elbow close to your body as you exhale. 4. Lower the dumbbell controllably to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your back parallel to the floor throughout the row. - Pull the dumbbell towards your torso, guiding with your elbow. - Keep your neck aligned with your spine, avoiding looking upward.