Dumbbell Curl-Row Complex 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Curl-Row Complex combines two movements — a biceps curl and a bent-over row — creating a compound exercise that works both the biceps and upper back. It’s ideal for efficiency, strength balance, and increasing pulling power in one fluid sequence.
How to Perform
Hold a dumbbell in each hand, standing upright.
Perform a biceps curl, lifting the weights toward your shoulders.
Lower the dumbbells back down.
Then hinge forward at the hips with a flat back and perform a dumbbell row by pulling the weights toward your torso.
Lower the dumbbells again and repeat the curl-row combination.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Engage your core to stabilize during both movements.
Keep your spine neutral during the row.
Focus on controlled transitions between curl and row.
Use moderate weights to maintain good form.
Squeeze your back muscles during the row portion.
How Not to Perform
Don’t round your back during rows.
Avoid jerky or rushed transitions between movements.
Don’t swing your torso to lift heavier weight.
Avoid bending your wrists excessively.
Don’t forget to breathe during both motions.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
