PlanWorkouts

Exercise 0293 · REF BJ0Hz5L

Dumbbell Bent Over Row exercise animation

Dumbbell Bent Over Row

Category
Back
Equipment
Dumbbell
Target
Upper Back

The bent-over row builds the upper back through a hip-hinged position that also demands serious lower-back and hamstring endurance just to hold the posture for the set. Rowing both dumbbells at once means no arm can rest while the other works, unlike a single-arm row braced on a bench. Feeling this in the lower back before the lats usually means the torso is too upright — the hinge angle is what loads the back properly.

How to Do the Dumbbell Bent Over Row

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
  4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Bent Over Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have dumbbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back

FAQ

What muscles does the Dumbbell Bent Over Row work?
The Dumbbell Bent Over Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Dumbbell Bent Over Row?
The Dumbbell Bent Over Row is done with a dumbbell.
What's a good alternative to the Dumbbell Bent Over Row?
If you don't have access to a dumbbell, the Back Lever targets the same upper back using body weight instead.