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Dumbbell Bent Over Row

A hip-hinged two-dumbbell row that builds mid-back and lat thickness with a longer, freer range of motion than a barbell.

BackDumbbellHorizontal pull
GoLightWeight mediadumbbell-bent-over-row

Demonstration coming soon

Primary

Latissimus dorsiRhomboids

Secondary

Rear deltoidsTrapeziusBicepsSpinal erectors

Equipment

Dumbbell

Pattern

Horizontal pull

Setup

  1. 01Hold a dumbbell in each hand with a neutral or pronated grip.
  2. 02Hinge at the hips until the torso is roughly 30 to 45 degrees above horizontal.
  3. 03Keep a soft bend in the knees and a flat back.
  4. 04Let the dumbbells hang under the shoulders with the lats lightly engaged.

Execution

  1. 01Brace the trunk and row both dumbbells toward the lower ribs.
  2. 02Drive the elbows back and slightly in rather than straight up.
  3. 03Squeeze the shoulder blades together at the top for a beat.
  4. 04Lower under control to a full stretch without letting the torso rise.

Checkpoints

  • -Torso angle stays fixed through the set.
  • -Elbows finish past the ribs at the top.
  • -Shoulders stay away from the ears.
  • -No bouncing or heaving from the hips.

Common mistakes

  • -Standing up taller each rep to shorten the range.
  • -Rowing with the arms only and never retracting the shoulder blades.
  • -Rounding the lower back in the hinge.
  • -Cutting the eccentric short and dropping the dumbbells.

Programming notes

  • -Use 3 to 4 sets of 8 to 12 reps for back hypertrophy.
  • -Pair with a vertical pull like pulldowns for complete back coverage.
  • -If the lower back fatigues first, switch to a chest-supported variation.

Related exercises

Barbell Bent Over Row

Barbell / Back

Dumbbell One Arm Bent-Over Row

Dumbbell / Back

Chest-Supported Dumbbell Row

Dumbbell / Back

Pendlay Row

Barbell / Back

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