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Intensity: Vigorous
Plane of Motion: Frontal
Equipment: Dumbbell
Target Muscle: Back
Dumbbell Hammer Rows
Tips
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Using a Dumbbell leaning on a bench
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With a comfortable working weight
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Sitting on your heels or toes comfortably, keeping a tight core and neutral spine
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Bending your hips at a 90-degree angle, holding dumbbell with a hammer grip
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Keeping the Dumbbell slightly farther than shoulder width apart
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Safely pull the dumbbell toward the bottom of the chest/underpit while keeping your time under tension
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As you complete your full range of motion slowly bring the weight back down to the starting position
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Once completing a repetition repeat process
Before After



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