Hey there, it’s time for a new Home Exercise of the Week! This time I have a dumbbell exercise for you called the Two Arm Bent Over Dumbbell Row. This is a great compound exercise to work your lats, rhomboids, rear delts, traps, and biceps.
If you don’t have a set of dumbbells that’s ok, you can use any two objects that are equally balanced like a couple of water jugs.
Let’s take a look at how to do the Two Arm Bent Over Dumbbell Row properly.
hold a dumbbell or heavy object in each hand and stand with your feet about shoulder width apart
bend your knees slightly and bring your torso forward by bending at the waist
keep bending forward while keeping your back as straight as possible until your torso is almost parallel to the floor
from this bent over position, exhale and pull the dumbbells up and towards you while keeping your elbows tucked in to your sides
squeeze your back muscles and your shoulder blades together at the top of the movement
pause for a second and then inhale and lower the weights to the starting position
repeat for your desired repetitions
So there you have the Two Arm Bent Over Dumbbell Row. This is one of the best compound exercises for you back and you will build a lot of strength and help prevent a lot of back injuries with this exercise.
Let me know how you do with this one in the comment section below or if you have any questions.
In case you just quickly read the title of this post I’m not actually going to be talking about Sea Turtles! As cute as they are, this is a fitness website…not a wildlife one. 😉
What I am going to discuss here is the Sea Turtle exercise for the Home Exercise of the Week.
I would say this is an easier exercise compared to some of the exercises I have shown in the past but it is still very effective and will help strengthen your lower back muscles. Along with the erector spinae muscles, you will be working your glutes, posterior deltoids (rear shoulder), rhomboids (middle back), and trapezius (large muscle that spans the neck, shoulders, and back).
Some key points to remember when doing the Sea Turtle:
keep your head up off the floor and in line with your spine
laying on your stomach can make it hard to breath but try not to hold your breath
squeeze your shoulder blades together when bringing your arms out to the side
perform at a nice even pace…not too fast, not too slow. A good speed would be two seconds out then two seconds in
Try doing a couple sets of 20 repetitions to start off with then as you get comfortable with the movement, try a couple timed sets of as many Sea Turtles as you can do in 20 – 30 seconds.
So there you have the Sea Turtle! It’s not just a cute animal anymore but an effective back and butt exercise!