Bent Over Two-Dumbbell Row

Remo Inclinado con Dos Mancuernas

beginnerdumbbellHorizontal Pullcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

middle backbicepslatsshoulders

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Con una mancuerna en cada mano (palmas hacia el torso), flexiona ligeramente las rodillas e inclina el torso desde la cintura hasta quedar casi paralelo al suelo. Mantén la cabeza arriba. Los brazos cuelgan perpendiculares al suelo. Esta es tu posición inicial.
Manteniendo el torso estático, sube las mancuernas a los lados exhalando, con los codos cerca del cuerpo. En la posición contraída, aprieta los músculos de la espalda un segundo.
Baja lentamente el peso a la posición inicial mientras inhalas.
Repite la cantidad de repeticiones recomendadas.