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Exercise guide
Bent-Over Dumbbell Row
A two-arm bent-over row with a dumbbell in each hand. The free movement of independent dumbbells lets the elbows track natural and adds a stability demand that a barbell row hides.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet hip-width, holding a dumbbell in each hand at the sides, palms facing in.
- Hinge at the hips with a flat back until the torso is roughly 30–45 degrees from horizontal, dumbbells hanging directly below the shoulders.
- Brace the core and pull both dumbbells up and slightly back, driving the elbows past the ribs.
- Squeeze the upper back at the top, keeping the elbows tucked.
- Lower under control to the starting position with the arms fully extended.
- Repeat for the recommended number of repetitions.
Technique cues and common mistakes
- The torso angle stays fixed throughout — no rocking up to help the bell.
- Pull to the lower ribs/belly, not to the chest; that line keeps the lats loaded.
- If the lower back rounds, hinge less and reset before the next set.