How to do the Dumbbell Bent Over Row
Dumbbell Bent Over Row is an 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.
Dumbbell Bent Over Row demonstration · © GymiaFit
Dumbbell Bent Over Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Bent Over Row step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- 2Bend forward at the hips, keeping your back straight and your core engaged.
- 3Let your arms hang straight down towards the floor, with your elbows slightly bent.
- 4Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Bent Over Row — questions
What muscles does the Dumbbell Bent Over Row work?
The Dumbbell Bent Over Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Dumbbell Bent Over Row?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Bent Over Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Bent Over Row?
Dumbbell Incline Row, Dumbbell One Arm Bent-over Row, Dumbbell Palm Rotational Bent Over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Bent Over Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.