EXERCISE DESCRIPTION:
The dumbbell bentover row is a two-joint motion exercise designed to target the shoulder horizontal abductors, particularly the posterior deltoids. A scapular retraction is first set in order to enable the shoulder joints to move more smoothly and safely. This also increases the optimum range of motion. Being able to hold the body in a position where the posterior deltoids are aligned against gravity is very difficult and may not be appropriate for some people, depending on their hamstring flexibility and lower-back stability.

ALIGNMENT AND POSITIONING:
1. For the dumbbell bentover row, stand in a ready position with the feet just outside shoulder-width apart. Bend the knees and hips, and bring the trunk of the body between 45 and 75 degrees in relation to the floor. Keep a natural arch in the lower back and the weight over the ankles. (The degree of trunk flexion will depend on hamstring flexibility and lower-back stability).
2. Hold the dumbbells perpendicular to the body, the arms straight down, and the elbows pointed out and slightly bent.
3. Pull and hold the shoulder blades tightly together throughout the exercise (scapular retration).
4. Begin with the arms slightly out so that there is some degree of gravitational pull on the dumbbells, providing resistance.

TECHNIQUE OF DUMBBELL BENTOVER ROWS:
1. Contract the posterior deltoids. Begin bending the elbows and pulling the arms apart and up.
2. Pull the arms up and the elbows out until the upper arms are approximately parallel to the floor and form about a 90-degree angle.
3. Hold and continue to contract the posterior deltoids. Keep the arms relaxed, the elbows pointing up, and the scapulae retracted.
4. At the end of the dumbbell bentover row, slowly lower the arms back to their original start position, keeping the scapulae retracted and tension on the posterior delts. Repeat.