Double Dumbbell Prone Row

Instructions for proper form

1. Begin by lying face down on a flat bench with your feet firmly planted on the floor, keeping your body in a straight line from head to heel. 2. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and let your arms hang directly below you. 3. Engage your core and retract your shoulder blades to maintain a strong posture. 4. Pull both dumbbells up towards your hip region in a controlled manner, driving through your elbows, while keeping your wrists straight. 5. Squeeze your back muscles at the top of the movement and then lower the dumbbells back to the starting position. 6. Avoid lifting your body or using momentum; focus on a smooth and controlled motion throughout the exercise.

Common mistakes to avoid

1. Lifting the torso or using excessive body momentum to perform the row. 2. Allowing the shoulders to hunch over instead of maintaining a retracted position. 3. Rounding the back during the row. 4. Not keeping the elbows close to the body.

Benefits

Specific benefits of the exercise

Strengthens the latissimus dorsi, rhomboids, and trapezius, improving upper body strength and posture.

Expected results and timeframe

With consistent execution (2-3 times per week), expect improvements in back strength and muscle definition within 4-6 weeks..

Who this exercise is best for

This exercise is best for novice lifters, individuals looking to improve their back strength, and those aiming to enhance their posture.

Scientific studies supporting its effectiveness

Research supports resistance training, like rowing, as effective in increasing muscle strength and endurance, especially in the upper body.

Variations

Beginner modifications

Begin with lighter dumbbells, or perform the row without weights to master the form. Alternatively, perform the exercise while resting on an exercise ball for an added core challenge.

Advanced progressions

Increase the weight of the dumbbells, incorporate a pause at the top of the movement, or perform the exercise on a stability ball for increased core engagement.

Integrations

Complementary exercises

Complement with pull-ups, bent-over rows, or assisted row machines to enhance back development.

Super set recommendations

Super set with push-ups or bench presses to create a balanced workout targeting both pushing and pulling muscle groups.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. 3 sets of 10-12 reps of Double Dumbbell Prone Row. 3. 3 sets of 10-15 reps of Push-ups. 4. 3 sets of 10-12 reps of Dumbbell Bench Press. 5. Cool down with stretches focusing on the upper body.

Exercise combinations

Combine with exercises such as lunges or squats for a full-body workout to ensure balanced muscle engagement.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of your workout after warm-ups and before finishing with compound movements or isolation exercises.