Back exercise
Dumbbell Bent Over Row
Standing bent-over row with two dumbbells.
- Primary muscleBack
- Also worksUpper back
- EquipmentDumbbells
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Upper back
- Dumbbells
How to do the Dumbbell Bent Over Row
4 steps, in the order you do them.
- With a dumbbell in each hand, lean your torso forward to about 45° with your back neutral and your knees slightly bent.
- Let your arms hang extended below your shoulders.
- Pull the dumbbells toward your hips, driving your elbows back.
- Lower in a controlled way without losing your lean.
Muscles worked
Common Dumbbell Bent Over Row mistakes
What goes wrong most often when you do the Dumbbell Bent Over Row, and how to fix it.
Your torso rises as the set goes on.
Set your angle at the start and hold it. If you stand up in the last reps, end the set there.
The dumbbells drift forward and rise in an arc.
Lift them in a straight line from below your shoulders toward your hips, with your palms facing each other.
Your knees are locked and the tension goes to your lower back.
Bend your knees a little and send your hips back to hold the angle with your legs.
Alternatives to the Dumbbell Bent Over Row
They work the back with other equipment, including options for training at home.
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More back exercises
Kettlebell Gorilla RowBack · Kettlebell
Cable Row Wide GripBack · Barbell and cable machine
Loop Band RowBack · Resistance band
Cable Row Underhand GripBack · Cable machine
Frequently asked questions
What muscles does the Dumbbell Bent Over Row work?
The Dumbbell Bent Over Row works mainly the back. It also works the upper back and the biceps.