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Single Dumbbell Bent Over Row and Twist

Strengthens the back muscles, improving posture and pulling strength.

BackIntermediateStrengthPull

At a glance

Muscles workedPrimary: back. Secondary: lats
Muscle groupBack
DifficultyIntermediate
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal

How to do it

  1. Step 1: Setup — Get into the starting position for Single Dumbbell Bent Over Row and Twist.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Equipment

Coaching tips

Benefits

Strengthens the back muscles, improving posture and pulling strength.

Common mistakes

Using momentum to yank the weight instead of pulling with control, or shrugging the shoulders up toward the ears.

Make it harder

Increase the dumbbell weight, or add a brief pause at the hardest point of the movement.

Make it easier

Use a lighter dumbbell or reduce the range of motion until form is solid.

Breathing

Exhale on exertion, inhale on release.

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Superman on Incline Bench with Weight Plate

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Modified Pulley Deadlift to Row with Double D Handle

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.