Looking for an exercise to strengthen your back and arm muscles? Then the dumbbell rowing in standing position is just right for you! Here's how to do the exercise correctly and what you need to know about it.
Standing rowing is a great exercise for the living room. You need almost no space for it and can still strengthen your back very effectively.
Dumbbell rowing with the upper body bent forward is a great way to replace classic barbell rowing at home.
The exercise can be easily adapted to your fitness level by increasing the weight or using lighter dumbbells.
This particular exercise is mega effective. We'll tell you what you need to watch out for and which mistakes you should avoid at all costs.
How to properly perform the dumbbell rowing in the standing position?
If you want to add some variety to your workout, you'll love this exercise.
Thanks to the weight you set new stimuli for the back and arms.
However, you must make sure that you perform the exercise cleanly. Because if you make a mistake here, it can lead to back problems or other injuries. And we don't want that in any case.
So stand in front of a mirror and make sure you are doing the dumbbell rowing execution correctly.
- Equipment needed: yes, dumbbells
- Difficulty: medium
- Suitable for beginners: less
- Designations: bent over rowing with dumbbell, dumbbell rowing with both arms, Standing Dumbbell Row
- Muscle groups used: Back, arms
Dumbbell rowing standing for beginners
- Stand in a hip-width stance.
- Bend the knees slightly.
- Lower your upper body forward. It should be almost parallel above the floor.
- Keep your back straight.
- With your lower back you form a slight hollow back.
- Now grab your dumbbell in the neutral grip (hammer grip).
- Exhale and pull the arms up. The elbows are right next to the torso.
- When they are the dumbbell on the side of the body, you hold the position briefly.
- Your elbows should be higher than your back.
- As you inhale, come back to the starting position.
As a beginner, do 8 reps and 3 passes.
You can also perform this exercise with the upper grip. The execution is completely the same. Only the grip variant is different.
Dumbbell Rowing Standing Advanced
If this is too boring for you, increase the weight and the repetitions. You can also perform the exercise in other ways:
- Dumbbell rowing on the incline bench: By using the bench, your back remains stable and you can focus on the execution.
- One-arm dumbbell rowing: Support can be provided with the free hand.
- Rowing on the cable pull: A good mix of guided movement and flexibility. Here you can do the exercise sitting or standing.
- Barbell rowingIdeal for more variety in training. Through different handles you can set different emphases.
- Rowing on the machine: There are special devices on which you can row. Here you get a strong support in the movement process.
Try these dumbbell exercises for living room!
What do I have to pay attention to during the execution?
There are a few little things that both beginners and advanced users need to keep in mind when doing standing dumbbell rowing. Only if you do the exercise correctly, it will be effective.
The back
Again and again you see that the hollow back in the lower back is not made and instead a hunchback is formed. When training with a hunchback, however, injuries can occur.
Therefore, make absolutely sure that your entire back remains straight and that the lower back even has a slight hollow back.
The neck
If you use too heavy a weight, you may end up stretching your head forward at the end of the pulling movement. This creates a vulture neck posture.
The head should form a natural extension of the spine. If you can't perform the exercise properly, it's better to go back to a lighter weight.
The handle
Depending on the training goal and exercise variation, you can use a different grip. A wrong grip will reduce your training success. So think in advance what your goal is and how you should grip the dumbbell.
Which muscles are trained in standing dumbbell rowing?
You already know that the back is trained. But let's take a closer look. There are many more muscles involved:
- Broad back muscle
- Posterior deltoid
- Hooded muscle
- Large diamond muscle
- Small rhomboid muscle
- Lower Bone Muscle
- Biceps
- Arm flexors
This exercise mainly strengthens all the muscles of the upper and middle back. In addition, however, muscles such as the biceps, the abdominal muscles and the lower back muscles are also trained.
The exercise is one of the great basic exercises in strength training. However, due to the bent-over posture and the required body tension, this exercise should only be performed by advanced athletes.
Our conclusion
If you're looking for some variety in your workout, you should include standing dumbbell rowing in your training plan. This exercise is very effective. You strengthen your entire back muscles and train your arms at the same time.
Have fun with the training!
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