3 Ways to Burn Back Fat with Dumbbell Rows
There are 3 good ways to mix up the dumbbell bentover row lift to burn more back fat. They are: 2-arm DB bentover row, 1-arm DB bentover row and alternating 1-arm DB bentover row.
Burn back fat and build up your back muscles better with this exercise.
Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
If you experience back pain doing two-armed rows, then try doing one-armed bentover rows so you can support your body with the other arm and knee on the bench (see picture below).
Do two-armed bentover dumbbell rows this way:
1. With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.
2. Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.
3. Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.
You can do three sets of 8-10 repetitions of rows this way:
Set 1) DB 2-arm bentover rows
Set 2) DB 1-arm bentover rows (do all reps for 1 arm and switch to other arm)
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Set 3) DB alternating 1-arm bentover rows. Use the same stance as the 2-arm row and alternate lifting arms (one left/right rotation is one rep).
Build more back muscles and burn more back fat with bentover dumbbell rows.
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Burn back fat and build up your back muscles better with this exercise.
Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
If you experience back pain doing two-armed rows, then try doing one-armed bentover rows so you can support your body with the other arm and knee on the bench (see picture below).
Do two-armed bentover dumbbell rows this way:
1. With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.
2. Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.
3. Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.
You can do three sets of 8-10 repetitions of rows this way:
Set 1) DB 2-arm bentover rows
Set 2) DB 1-arm bentover rows (do all reps for 1 arm and switch to other arm)
Set 3) DB alternating 1-arm bentover rows. Use the same stance as the 2-arm row and alternate lifting arms (one left/right rotation is one rep).
Build more back muscles and burn more back fat with bentover dumbbell rows.
Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!
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