Dumbbell Bent Over Row

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.