Bent Knee Dumbbell Rotation Rows

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bent knee dumbbell rotation rows

Bent Knee Dumbbell Rotation Rows

Bent Knee Dumbbell Rotation Rows Exercise Summary

Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Dual Experienced + Moderate Back Muscles Arm Muscles Strength Control
Wide Grip Experienced + Moderate Back Muscles Arm Muscles Control Strength

Equipment Needed: Two dumbbells and a suitable amount of weight.

Bent Knee Dumbbell Rotation Rows Dual Technique

Dual Technique – Start by bending your knees keeping your back straight when picking up the dumbbells. Stand up with your feet shoulder width apart and bend you knees slightly leaning over keeping your back straight with the dumbbells hanging freely beneath you. Start the exercise gripping the dumbbells so that your palms are facing towards. Exhale as you pull the dumbbells into your abdominal muscles rotating them so that by the end of the motion you palms are facing away from you. Squeeze you back muscles together at the top of the motion and hold the position for a count of 1. Inhale as you lower the dumbbells back to the starting position in a slow, controlled manner again rotating them back to there original starting position not allowing your arm to fully lockout before starting the next rep.

dual bent knee dumbbell rotation rows starting

Dual Bent Knee Dumbbell Rotation Rows Starting

dual bent knee dumbbell rotation rows finishing

Dual Bent Knee Dumbbell Rotation Rows Finishing

Bent Knee Dumbbell Rotation Rows Alternating Technique

Alternating Technique – As before start by bending your knees keeping your back straight when picking up the dumbbells. Again as before stand up with your feet shoulder width apart and bend you knees leaning forwards at the same time keeping your back straight. It’s important to keep your stance strong and solid throughout the exercise. This time you will be using one dumbbell at a time starting with your weaker arm first. Exhale as you pull the dumbbell into your abdominal muscle rotating the dumbbell so that your palm is facing in the opposite direction at the top of the motion. Inhale as you lower the dumbbell back to the starting position in a slow, controlled manner not allowing you arm to fully lockout before starting the next rep with the other dumbbell as this will maintain pressure on the back muscles and increase the overall benefits of the exercise.

alt bent knee dumbbell rotation rows starting

Alt Bent Knee Dumbbell Rotation Rows Starting

alt bent knee dumbbell rotation rows finishing

Alt Bent Knee Dumbbell Rotation Rows Finishing

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Bent Knee Dumbbell Rotation Rows – Back (Latissimus Dorsi) Exercise – Free Weight Exercise Guide

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