Dumbbell Bent-Over Row
Strengthen your back with Dumbbell Bent-Over Rows! Build muscle & improve posture with this classic exercise. Get started today!
The Dumbbell Bent-Over Row is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: exercise bench and dumbbells.
Required Equipment
Dumbbell Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Dumbbell Bent-Over Row Variations and Alternatives
How to do the Dumbbell Bent-Over Row
Place a flat bench in your workout area and select an appropriate weight for your dumbbells.
Stand next to the bench and place one knee and the same-side hand on the bench, ensuring that your back is parallel to the floor and your hand is directly under your shoulder.
Hold the dumbbell in your free hand with your palm facing toward your torso.
Keep your core engaged and back straight with a slight bend in your knees.
Breathe out as you lift the dumbbell upwards by bending your elbow and squeezing your back muscles, specifically bringing the weight toward your hip.
Your upper arm should go no further than parallel with your back, and your torso should not rotate.
Hold the weight at the top of the movement for a brief pause, then inhale as you lower the dumbbell back to the starting position in a controlled manner.
Complete your desired number of repetitions with one arm before switching to the other arm.
Ensure you maintain good form throughout the exercise, avoiding any jerking movements or sagging hips to prevent strain or injury.
---
Dumbbell Bent-Over Row FAQs
What muscles does the Dumbbell Bent-Over Row work?
The Dumbbell Bent-Over Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Bent-Over Row?
Exercise bench and dumbbells.
Is the Dumbbell Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Barbell Supinated Row, Bent-Over Shoulder Pendulum and Bodyweight Bent-Over Row.
Training calculators
Work out the numbers behind your training before your next session.