Rows
Bent-over dumbbell row
- Kit
- Dumbbells
- Works
- mid-back · lats
- Also
- biceps · rear delts · forearms · hamstrings
The bent-over dumbbell row is a two-arm pull done from a hinged position, dragging the weights toward your hips and lowering them under control. It builds the mid-back, lats and biceps, and the hinge itself asks a lot of your hamstrings and spinal muscles to hold position. It suits anyone with a pair of dumbbells who wants a straightforward counterweight to pressing work.
Form
How to do bent-over dumbbell row
- 1Stand with feet hip-width apart, a dumbbell in each hand, knees softly bent. Push your hips back and let your chest come down until your torso is somewhere between 45 degrees and parallel to the floor.
- 2Set your back flat and your neck in line with your spine, eyes on the floor a stride ahead. Let the dumbbells hang straight down with your palms facing in.
- 3Pull both dumbbells toward your waist, leading with your elbows and drawing your shoulder blades together at the top. Breathe out as you pull.
- 4Lower the weights all the way back down until your arms are straight, keeping your torso still. Breathe in on the way down.
- 5Keep the hinge locked for the whole effort rather than rising and dipping with each pull, and rest the weights on the floor if your lower back starts to round.
Watch for
Common mistakes
Standing too upright, so the pull turns into a shrug.
Fix: Push your hips further back until your torso is closer to parallel and you feel your hamstrings load.
Rounding the lower back under the weight.
Fix: Lighten the dumbbells and brace your midsection, keeping a flat back from tailbone to head.
Yanking the weights up with body momentum.
Fix: Slow the lift down so your torso stays still and the arms and back do the work.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.