Dumbbell Bent-Over Row tutorial
The two-arm dumbbell bent-over row strengthens the lats and mid-back at the same time. All you need is a pair of dumbbells, at home or in the gym, and it is a good alternative to the barbell row.
How to perform
- Pick up the dumbbells and stand with your feet hip-width apart.
- Bend your knees slightly and hinge forward at the hips until your torso is about 45 degrees to the floor.
- Keep your back flat, your neck in line with your spine and your arms hanging under your shoulders.
- Pull your elbows back toward your hips until the dumbbells reach the sides of your waist.
- Squeeze your shoulder blades together briefly, then lower slowly.
Breathing: Exhale as you row the dumbbells and inhale as you lower them.
Key tips
- Keep your abs braced to support your back.
- Keep your elbows close to your body.
- If your lower back tires, use the one-arm version supported on a bench.
Common mistakes
- Rounding the back.
- Standing up too much so it turns into a shrug.
- Using body momentum to heave the dumbbells.
Safety: If you have back pain, choose a chest- or bench-supported version. Stop if you feel pain and see a doctor.
BackPrimary muscle
DumbbellEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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