Bent-Over Dumbbell Row

Working out from home? Assuming you don't have a workout bench at home, you have two options for dumbbell rows. One option is workout A the other you'll do for workout B.

Make sure you maintain a neutral spine through the movement while allowing your shoulder blades to fully protract and retract through each rep.

1. Find the right grip. Though underhand works, this may feel more natural with an overhand grip and dumbbells rotated about 45-degrees at the sides of your body. The weight sits closer to your center of gravity and you feel less lower back stress during your reps.

2. Stand in the bottom position of a Romanian deadlift with a slight knee bend and tension in your hamstrings and glutes.

3. Flex your abs and maintain a straight lower back. Allow the weight to descend close to your knees then row up and in toward your navel.

Do 4 sets of 10-15. – Andrew Coates

[terrancekayton]

SIMPLE geez-louise…had to scroll through 10, 000 “don’t do this” and 5, 000 10 minute explanations of how to do that. Thanks brotha

[henry_room]

This is what the internet is supposed to be. Not insane intros and making 30 sec videos into 10 minutes. Thanks and bless you

[spartan]

That's the simplest and most helpful explanation

[DaveO]

His approach to barbell rows and t-bar rows are very close to the Golden Era style.. I love it. This is how I like to do it and my stubborn back has gained so much from it.

[ICECREAMSCIENTIST]

Ok, this is the best and most simple explanation I’ve ever seen and you did it in 30 seconds. Thank you!

[jeffreyscottsgames]

Saving this. Been doing bent rows but not in this particular way but keeping good posture. But this is probably the correct way new to it so please dont grill me been at it a month. Only got dumbells dont really have the money for gym right now so just do it at home.

[fraserehl]

Haha hey Andrew! Was looking for a video to share with a client on how to do these correctly and you popped up first. Great video, simple explanation. I have the pleasure of working in the same gym as this man and absorbing his knowledge.

[Swxngrr]

Just got dumbbells and needed some exercises for lats, this is so great, thanks! ❤

[rikkic]

Thanks for the no faf, no massive ego straight to the point instructional video

[adamjohnson]

Dude thanks for getting straight to the point!

[SERPENTONORTHAM]

Thanks a lot. I have dumbbells and many plates at home so bent over rows with them is my next exercise at home. Awesome video.

[Kings_Landing_Serf]

I was struggling with this motion for quite a bit until I watched your demonstration. The comparison with a Romanian deadlift cues the light bulb. Thanks

[ancientking]

Thank you, every video I’ve come across is 7 minute thing of don’t do this or that, someone actually bothered to give me the 30 Sec thing I need to get back to it.

[CssHDmonster]

very simple, to the point vid, ty bud

[PowerLordX]

you're my goat andrew i could never figure out the form but this helped so much, i was also doing them one arm at a time but this is much faster

[blessingogbemudia]

Thank you so much God Bless you and your family for this

[abelarvizu]

Thank you for getting to the fucking point 🎉👍🏼

[Kiwi-kuui]

Ahhh i injured the front of my knee and lower back doing this. I’m a beginner but I have learned the form briefly from somebody before, but when I did it yesterday maybe I forgot a lot and was doing it improperly. Does anyone have tips to prevent knee soreness?

[mohitm]

So I don't have to keep my back parallel to the ground right

[zenmari]

What if i don't feel my back at all doing this? Besides lower back. I'm a beginner at this exercise and i do it with a lower weight but i don't feel my lats or middle back at all compared to when i do a body-weight row at a dip bar.