Dumbbell Bent Over Row
- Beginner
- Gym
- Home
The dumbbell bent over row hinges you forward at the hips with a flat back, dumbbells hanging as you brace your core and row them to your ribs. Pulling two independent weights trains the upper back, lats and biceps through a full range. Beginners use it in the gym or at home, for weight and reps as a main lift or a finisher.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Hinge at the hips with a flat back, dumbbells hanging down.
- Brace your core and keep your neck neutral.
- Row the dumbbells to your ribs, elbows past your sides.
- Lower with control without standing up.
Form cues
- Keep your torso angle fixed through every rep.
- Exhale sharply as you row the weights up.
- Squeeze your shoulder blades together at the top.
Common mistakes
- Lower back rounds during the hinge. Push your hips back and keep your chest up.
- Hips rise up as the row continues. Lock your hinge angle for the whole set.
- Weights jerk up using body momentum. Row with a slow, controlled pulling motion.
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