Dumbbell Against-Wall Bent-Over Row
Strengthen your back! This dumbbell row variation adds wall support for stability, helping you focus on proper form.
The Dumbbell Against-Wall Bent-Over Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Against-Wall Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Dumbbell Against-Wall Bent-Over Row Variations and Alternatives
How to do the Dumbbell Against-Wall Bent-Over Row
Stand facing away from a wall with a dumbbell in each hand. Your feet should be shoulder-width apart.
Hinge at the hips and slightly bend your knees, keeping your back straight so that your torso is nearly parallel to the floor. Your arms should hang directly below you, with the dumbbells near the wall.
Press your glutes lightly against the wall for stability during the exercise.
Pull the dumbbells towards your hips, keeping your elbows close to your body. Squeeze your shoulder blades together as you lift.
Slowly lower the dumbbells back to the starting position in a controlled manner to complete one repetition.
Repeat for the desired number of reps and sets.
Make sure to: Keep your core engaged to support your lower back; Avoid using momentum to lift the weights; the movement should be controlled and initiated by the muscles of the upper back. Breathe out as you pull the weights towards your body and inhale as you lower them down.
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Dumbbell Against-Wall Bent-Over Row FAQs
What muscles does the Dumbbell Against-Wall Bent-Over Row work?
The Dumbbell Against-Wall Bent-Over Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell Against-Wall Bent-Over Row?
Dumbbells.
Is the Dumbbell Against-Wall 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 Against-Wall Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Against-Wall Bent-Over Row variations and alternatives?
Similar exercises include the Bodyweight Bent-Over Row, Dumbbell Band Wall-Sit, Dumbbell Bent-Over Palm Rotational Row and Towel Lateral Raise.
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