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Dumbbell Bent Over Rows

Bent forward with a flat back, you row a dumbbell in each hand up to your sides. Lets each side of the back work on its own.

beginnerdumbbells

Dumbbell Bent Over Rows, start position
START
Dumbbell Bent Over Rows, end position
END
BEFORE YOU START1
  1. Pick a dumbbell for each hand; start lighter than you would for a one-arm row.
HOW TO DO IT

Get into position

  1. Stand with your feet hip-width apart holding a dumbbell in each hand.
  2. Push your hips back and bend your knees slightly until your back is flat and leaning forward.
  3. Let the dumbbells hang straight down below your shoulders with your palms facing each other.

Check: Your back is flat and leaning forward about 45 degrees, and the dumbbells hang straight below your shoulders.

Row the dumbbells

  1. Pull both dumbbells up to your sides, keeping your elbows close to your body.
  2. Squeeze your shoulder blades together for a second at the top.

Check: The dumbbells are at your lower ribs, your elbows point to the ceiling, and your back angle has not changed.

Lower slowly

  1. Lower the dumbbells slowly until your arms are straight again.

Check: Your arms hang straight again and your back is still flat.

That is one rep. Repeat for your set, then bend your knees to set the dumbbells on the floor.

Breathe out as you pull in about 1 second; breathe in as you return over 2 to 3 seconds.

MUSCLES WORKED
Dumbbell Bent Over Rows: muscles worked, front view
Dumbbell Bent Over Rows: muscles worked, back view

latsupper backbicepsrear delts

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Standing up as you pull. Fix: Keep the same forward lean for the whole set.
  • Rounding the back. Fix: Push your hips back and lift your chest.
  • Swinging the dumbbells up. Fix: Pull slowly with the back muscles; lower the weight if you cannot.
SAFETY1
  • Keep your back flat; if it rounds, the dumbbells are too heavy.
RELATED EXERCISES

easier: dumbbell bent over row single arm, seated cable row

harder: barbell row

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