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Dumbbell Bent-Over Row
A bent-over row using dumbbells that targets the lats, rhomboids, and traps to build back strength and improve posture; ideal for strength and hypertrophy in pulling movements.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Lower Back, Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
6/10Long Head, Short Head
Lower Back
5/10Erector Spinae
Forearms
4/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells with neutral grip. Hinge at hips to bend forward until torso is about 45 degrees to floor, back neutral, arms extended.
- Brace core and inhale.
- Pull dumbbells toward rib cage by driving elbows back.
- Squeeze shoulder blades together at top.
- Pause briefly.
- Exhale and lower dumbbells controllably to full extension.
- Repeat for reps.
- Stand up to reset.
Coaching Tips
Form Cues
- Drive with elbows
- Squeeze blades
- Neutral spine always
- Core tight
- Hinge from hips
Breathing
Inhale during lowering phase; exhale while pulling and squeezing.
Tempo
2-1-1
Range of Motion
Hinge to 45-degree torso angle with neutral spine; pull until elbows align with torso, fully extend arms at bottom.
Safety
Safety Notes
- Avoid if acute lower back pain
- Maintain neutral spine to prevent strain
- Use controlled tempo
- Engage core for stability
- Limit weight to preserve form
Spotting
Spotter can assist by supporting lower back or taking weight if form breaks; use safeties or lighter loads for solo.
Common Mistakes
- Rounding back
- Using momentum
- Flaring elbows
- Incomplete extension
- Neck strain from head position
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Hip hinge mobility
- Shoulder extension
Build Up First
- Hip hinge proficiency
- Basic pulling form
Also known as
Two-Arm Dumbbell Row, Bent Over Dumbbell Row, Standing Dumbbell Row
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