You can perform bent over rows using dumbbells instead of a barbell. Perform the steps, holding the dumbbells with your palms facing back. Since each arm is lifting its own weight, using dumbbells strengthens the left and right sides of your back independently to help correct any imbalances in your back muscles.
In addition to working the back and the back of your shoulders, you can work your biceps by grasping the barbell or dumbbells with your palms facing forward. Holding the barbell or dumbbells facing forward also give you a greater range of motion. As a result, you can pul your elbows back further to work your back, the back of your shoulders and your biceps more.
The bent over barbell now targets the major muscles of your back, but also works the back of your shoulders. Regular practice of this exercise can help you strengthen and add mass to your upper back.
When performing the bent over barbell row, remember to bend at your hips, not your waist. As you bend your arms to raise the barbell, do not hunch your back to help lift the weight. You should keep your back straight and your abdominal muscles tight throughout the exercise to help protect your back.
You should also keep your elbows close to your sides as you lift and lower the weight. As with any exercise, you should perform all movements in a slow, controlled manner to benefit the most from the exercise.
To avoid injury, do not lock your elbows or knees during the exercise. You should also avoid bending your wrists or neck. You should be careful performing the bent over barbell row if you have lower back, shoulder or neck problems.
Do not hunch your back to help you lift the weight.
Do not allow your elbows to move away from your body. Keep you elbows close to your sides.
