Elbows Out Bent Over Dumbbell Row
10 reps
Bent over, pull the dumbbells up with elbows flaring wide, squeezing your shoulder blades.
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SHOULDERS
Elbows Out Bent Over Dumbbell Row
A bent-over row done with the elbows flared out rather than tucked, which shifts the emphasis toward the upper back, rear delts, and rhomboids. Dumbbells keep each side accountable and add a little instability. A good complementary pull for rounding out back and shoulder development.
How to do it
- 1
Stand with feet shoulder-width apart, holding a dumbbell beside each hip.
- 2
Push your hips back with bent knees until your torso is at about 45 degrees, and hold that angle.
- 3
Let your arms hang so the dumbbells sit under your shoulders.
- 4
Pull your elbows up and out wide until they're nearly level with your shoulders, squeezing your shoulder blades together at the top.
- 5
Lower the dumbbells back down under control and repeat.