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Exercises/Dumbbell Bent-Over Row
BackBeginner

Dumbbell Bent-Over Row

A two-arm row with a pair of dumbbells from a hip-hinged position. Trains the upper back and allows a natural wrist position and range for each arm.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Rhomboids
  • Traps (Trapezius)

Secondary muscles

  • Rear Delts
  • Teres Major
  • Biceps
  • Lower Back (Erector Spinae)
  • Hamstrings
Sets
3–4
Reps
8–12
Rest
60–90s

How to perform

Dumbbell Bent-Over Row movement

Main muscles working (thicker lines)

Starting position

Hold a dumbbell in each hand, hinge at the hips with soft knees until the torso is about 45 degrees, back flat and arms hanging.

  1. 1

    Brace the core and keep the neck in line with the spine.

  2. 2

    Row both dumbbells toward the hips, elbows travelling back.

  3. 3

    Squeeze the shoulder blades at the top.

  4. 4

    Lower slowly to straight arms.

Breathing: Exhale as you row, inhale as you lower.

Coaching tips

  • Hinge and hold

  • Elbows back, not out

  • Squeeze at the top

Common mistakes

  • Rounding the lower back

  • Rising up with each rep

  • Using hip momentum

Safety notes

  • Choose a load you can row without the torso rising or rounding.

Details

Body parts
Back · Arms · Upper Body
Equipment
Dumbbell
Movement
Horizontal Pull · Hinge
Exercise type
Compound
Training goals
Strength · Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Barbell Bent-Over RowIntermediate→
  • Double Kettlebell RowIntermediate→
  • Resistance Band Bent-Over RowBeginner→

Easier Variations

  • Chest-Supported Dumbbell RowBeginner→

Variations

  • Single-Arm Dumbbell RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.