How to do a Dumbbell Bent Over Row

Authored by Fitbod

About Dumbbell Bent Over Row

Sets Logged
3,958,069
Popularity Rank
37th
Difficulty
Beginner
Back Strength
98 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

  1. Stand upright with your feet shoulder width apart while holding a pair of dumbbells next to your hips.
  2. Push your hips backward keeping your knees bent to angle your torso to a 45 degree angle with the floor and maintain this position throughout the exercise.
  3. Position your extended arms so that the dumbbells are underneath your shoulders.
  4. Pull your elbows up past your sides squeezing your shoulder blades together at the top.
  5. Control the dumbbells back to starting position and repeat.

Common Mistakes

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

  • Don’t Use Momentum

    Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

Enter your stats to calculate your Sets & Reps