Dumbbell Bent Over Row

Description

The dumbbell bent over row is a two-arm horizontal pulling exercise where you hinge at the hips and row a dumbbell in each hand simultaneously. The independent dumbbells allow a longer range of motion and a more natural pull path than the barbell version, making it excellent for back development, especially when training at home or with limited equipment.

Muscle Group

Back, Latissimus Dorsi, Rear Deltoid

Equipment Required

Dumbbell

Dumbbell Bent Over Row Instructions

Stand with feet hip-width apart and a dumbbell in each hand at your sides, palms facing your body.
Hinge forward at the hips with a slight knee bend until your torso is roughly 45 degrees from horizontal.
Let the dumbbells hang straight down at arm’s length. Brace your core, pull your shoulders down and back, and lock in your back angle.
Row both dumbbells up toward your hips by driving your elbows up and back. Keep your elbows tracking close to your body.
Squeeze your shoulder blades together at the top of the row.
Pause briefly, then lower the dumbbells under control back to the starting hang position. Feel a stretch in your lats at the bottom.
Maintain the same torso angle throughout the set — do not stand up between reps.
Repeat for the desired number of reps. Stand up and rest the dumbbells between sets.