The Dumbbell Wide Row, also known as the Dumbbell Bent-Over Wide Row, is a variation of the traditional Dumbbell Row that targets the muscles of the upper back, particularly the lats and the rear deltoids. This exercise emphasizes a wider hand placement than the standard row, which changes the angle of engagement and provides a different stimulus to the back muscles.
Let's get started by grabbing one of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arm to hang straight down from the shoulder with the palm facing backwards.
This is the starting position.
From here raise your elbows up as high as you can whilst also moving them out to the side at 90 degrees to your torso and keeping your hands facing the floor.
Once done, return the dumbbell back down safely to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself falling sideways it may be better to hold a dumbbell in the opposite hand by your side to counteract the weight.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.