Animated GIF · Available via API
gif_boxDumbbell Bent Over Row
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
compound
Cal/min
6.1
Force
pull
Dumbbell Bent Over Row is a intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
Bend forward at the hips, keeping your back straight and your core engaged.
Let your arms hang straight down towards the floor, with your elbows slightly bent.
Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
grid_view More Back Exercises
warning Common Mistakes
Rowing with the Biceps Instead of the Back
Initiating the pull by bending the elbow rather than retracting the shoulder blade makes the biceps do most of the work and reduces lat activation. Focus on driving the elbow back and squeezing the shoulder blades together before the arm bends.
Jerking the Torso Upright to Assist the Pull
Using a hip snap or standing up slightly to help lift the dumbbells reduces back engagement and turns the movement into a partial upright row. Keep your torso angle fixed at 45° or parallel for the entire set.
Rounding the Upper Back
A rounded thoracic spine prevents full scapular retraction, limiting lat stretch and contraction. Pull your shoulder blades back and down before each rep to set a flat, retracted starting position.
shuffle Variations & Progressions
Single-Arm Dumbbell Row
Supporting yourself with one hand on a bench allows a greater range of motion, heavier loading, and independent arm work to correct left-right strength imbalances.
Chest-Supported Dumbbell Row
Lying prone on an incline bench removes all lower-back involvement and torso momentum, forcing the back muscles to do all the work through pure scapular retraction.
Renegade Row
Rowing from a plank position on two dumbbells adds a massive anti-rotation core stability component on top of the back-strengthening row stimulus.
Meadows Row
A landmine-style row where the elbow flares out to the side targets the teres major and upper lat differently, helping fill out the width of the back near the armpit.
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