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Dumbbell Bent-Over Row and Curl
A compound dumbbell exercise combining a bent-over row and bicep curl, targeting the lats, rhomboids, and biceps to build upper body strength and hypertrophy while stabilizing the core.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Lower Back, Abs
Accessory Muscles
Glutes, Hamstrings
Popularity Score
5
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
Biceps
9/10Long Head, Short Head
Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Glutes
2/10Glute Max
Hamstrings
2/10Biceps Femoris
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart holding dumbbells at sides with neutral grip. Hinge at hips to bend forward until torso is about 45 degrees to floor, knees slightly bent, back flat, core engaged, arms extended.
- Pull dumbbells toward hips by squeezing shoulder blades and driving elbows back.
- Lower dumbbells slowly to full arm extension.
- From extended position, curl dumbbells toward shoulders by flexing elbows and supinating wrists.
- Squeeze biceps at top of curl.
- Lower dumbbells with control back to extended position.
- Repeat for reps while maintaining torso angle.
Coaching Tips
Form Cues
- Keep back flat
- Elbows close to body
- Squeeze shoulder blades
- Core tight throughout
- Control the descent
- Neutral wrists
Breathing
Inhale during lowering phases of row and curl; exhale during pulling and curling phases while bracing core.
Tempo
2-1-1
Range of Motion
Hinge until torso is 45 degrees or parallel to floor with neutral spine; row until elbows align with torso, curl until dumbbells reach shoulders with full elbow flexion.
Safety
Safety Notes
- Avoid if acute lower back pain or injury
- Use lighter weights to maintain form
- Stop if shoulder discomfort occurs
- Ensure stable footing to prevent slips
- Consult professional for pre-existing conditions
Spotting
Spotting not typically required; use lighter weights or rack safeties if needed for heavier loads to assist with lowering.
Common Mistakes
- Rounding lower back
- Using momentum to swing weights
- Flaring elbows wide
- Letting torso rise during curl
- Incomplete arm extension
- Gripping too tightly causing wrist strain
When to Avoid
- Lower back injury
- Shoulder impingement
- Recent spinal surgery
Flexibility Needed
- Hip hinge flexibility
- Shoulder extension range
Build Up First
- Master basic bent-over row form
- Proficient bicep curl technique
- Core stability competency
Also known as
Bent Over Dumbbell Row to Curl, DB Row and Bicep Curl
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