Library / Exercises

Bent Over Dumbbell Rows

The Bent Over Dumbbbell Row is an effective exercise targeting the back muscles. It enhances back strength, posture, and stability by working multiple muscle groups simultaneously, making it a valuable addition to your routine.

Equipment

Dumbbells

Target

Upper Back

Difficulty

Moderate
Download The App
Looping video demonstration of the Bent Over Dumbbell Rows exercise — a physician-designed back and arm strengthening movement performed with dumbbells.

Bent Over Dumbbell Rows

How to Do Bent Over Dumbbell Rows Correctly

1

Stand with feet shoulder-width apart, knees slightly bent.

2

Hold a dumbbell in each hand, palms facing each other.

3

Bend at the hips, keeping your spine neutral.

4

Pull the dumbbells towards your torso, squeezing your shoulder blades together.

5

Lower the weights back to the start position, keeping control.

Build a Stronger, Taller Back

The bent over dumbbell row is a true posture builder. By hinging at the hips and pulling the weight toward your ribs, you train the muscles that draw your shoulders back and hold you upright through long days at a desk or on your feet. It is a foundational pulling move that carries over to almost everything you lift and carry.

What It Strengthens

This row is powered by your latissimus dorsi, the broad muscles of the mid back, with strong help from the rhomboids and trapezius between your shoulder blades and the biceps in your arms. Training them together improves shoulder blade control and the kind of back strength that keeps you standing tall.

Best Suited For

Because it loads the back through a controlled range, this is an intermediate move best done with a weight you can manage cleanly. It is especially valuable if you are working on posture or undoing the rounded shoulders that come from sitting. Keep your back flat, lead with your elbow, and lower each rep with control.

Bent Over Dumbbell Rows Mistakes To Avoid

  1. Avoid rounding your back or using too much weight, which can lead to strain.
  2. Keep your back straight, shoulders square, and wrists stable.
  3. Ensure proper form by not bending over more than 45 degrees.