In recent years, the practice of exercise is increasingly promoted on a regular basis, especially to combat weight disorders, such as obesity or overweight, generated by a sedentary lifestyle and poor diet. To avoid increasing the risks of suffering from possible pathologies such as cardiovascular diseases or type 2 diabetes, it is highly recommended to choose one or several sports activities that we can practice regularly.
One of the sports practices that has spread the most throughout the population is fitness and bodybuilding. For both disciplines it is necessary to go to a gym or get some weights, but the most important thing is that you know how to do the exercises properly so that they have the effect you are looking for and, above all, avoid injuries. One of the most common in any gym routine is dumbbell rowing. There are different ways to do it and here we explain how to do dumbbell rowing exercises.
What is the use of rowing with dumbbell and its benefits
As we have mentioned before, rowing with dumbbells is one of the exercises that most appear in training routines, both for beginners and for those who have been doing this type of sport for longer, and there are even specific routines with this material that they include various rowing exercises.
In dumbbell rowing exercises it is essential to gain strength in a large number of muscles, but especially in those found in the back, the dorsal muscles. Specifically, the ones we exercise most are the wide dorsal, the trapezoid, the greater round, the deltoid and the rhomboid. The first mentioned occupies a large part of the back and by gaining strength in that area we will improve our posture and avoid injuries in other exercises.
In a secondary way, the muscles present in the arm such as the biceps and the anterior brachial are also worked. These are worked on all variations of dumbbell rowing and depending on which we choose we will also strengthen the entire core area or abdomen and shoulders.
Horizontal dumbbell rowing
This type of dumbbell rowing is the most used in training routines. It is very simple to perform, but it is important to maintain a good position to avoid any injury. We need a dumbbell of the ideal weight for the moment we are physically. If this is the first time you do it, we advise you to start with a low weight and increase as you gain strength over time.
Steps to do horizontal dumbbell rowing
- Take an exercise bench and place it in a completely horizontal position.
- Take the dumbbell with one of the two arms and place the opposite knee on top of the bench.
- Then put your back fully aligned with the bench, horizontal, while supporting the hand that does not hold the dumbbell on the bench.
- When you are in this initial position, raise the dumbbell so that you bend your elbow keeping it attached to the body, until it is at ninety degrees.
- Then we will lower the dumbbell in the same way and repeat it 8 times with each arm in 4 sets.
- Remember that while doing the whole process you must keep your back straight and your abdomen tight.
Double dumbbell rowing exercise
To perform this type of dumbbell rowing exercise, you can sit or stand. Follow these simple guidelines to do the exercise correctly:
Double dumbbell rowing steps sitting
- Take two dumbbells of the same weight each and choose a bench to sit on.
- Place the sole of the feet on the floor and tilt the back, but from the hip area, so that it is diagonally with the floor but straight, not bent by the lumbar area.
- The dumbbells will be held by your hands and we start from the starting position with the arms fully stretched.
- As in the previous exercise, you have to lift the dumbbells by flexing the elbows, attached to the body, until reaching ninety degrees of flexion.
- Then lower your arms back in a controlled manner and repeat 10 times in 4 sets.
Double rowing steps with standing dumbbells
- To do it standing up, the movement of the arms will be the same, as will the series and the repetitions, but you will start from a standing position in which you will place the legs according to the width of the hips.
- To get that diagonal inclination of the back you will also have to keep your knees slightly bent.
- When you have the initial position you can start. Remember to keep your back straight and your abdomen contracted.
Rowing exercise with one leg with dumbbells
This dumbbell rowing variation is one of the most difficult you can do. Not only do you have to have strength in the back area, you also have to have a strong abdomen and a well-developed lower train to maintain balance. We advise you to try it if you have been working this type of exercises for a while, if you are still a beginner in the dumbbell rowing exercises, it is best to start with the previous ones and when you gain strength and dominate you continue with this and more complicated ones .
Steps to do dumbbell rowing with one leg
- Take a dumbbell of the right weight for you.
- Stand up, with your feet according to the width of your hips.
- Then bring the opposite leg to the hand that grabs the dumbbell back, so that you only rest on one leg, leaving the knee of that leg slightly bent.
- When you are ready in the starting position, lower the dumbbell in the same way as previously explained.
- Repeat 6 times with each hand in 4 series.