Dumbbell Bent-Over Row Against Wall
Description
The dumbbell bent-over row against wall is performed with the forehead pressed lightly against a wall while rowing dumbbells. The wall removes the temptation to use lower back English or torso swing. It forces stricter form and lets the lats and upper back do the work without cheating.
Muscle Group
Equipment Required
Dumbbell Bent-Over Row Against Wall Instructions
- Stand a foot or so away from a wall, holding a dumbbell in each hand.
- Hinge forward at the hips with knees slightly bent.
- Lean forward and place your forehead lightly against the wall.
- Let the dumbbells hang at arms length under your shoulders.
- Brace your core and keep your back flat.
- Row both dumbbells up to the sides of your ribs.
- Squeeze the shoulder blades together at the top.
- Lower the dumbbells slowly to the start.
Dumbbell Bent-Over Row Against Wall Form & Visual
Dumbbell Bent-Over Row Against Wall Benefits
- Forces strict bent-over row form
- Removes momentum and torso swing
- Builds upper back and lat strength
- Reduces lower back fatigue
- Improves rowing technique
- Excellent back-day accessory
Dumbbell Bent-Over Row Against Wall Muscles Worked
- Latissimus dorsi
- Rhomboids
- Rear deltoid
- Biceps brachii
Dumbbell Bent-Over Row Against Wall Variations & Alternatives
- Dumbbell Bent-Over Row
- Chest-Supported Row
- Pendlay Row
- Seal Row
