Back Exercise · Dumbbell

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Dumbbell Bent Over Row

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.

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Also known as: One Arm Dumbbell Row, Single Arm DB Row, DB Saw Row

Category

Back

Equipment

Dumbbell

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Bent Over Row

1. Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand with palms facing your body.
2. Hinge forward at your hips, keeping your back flat and your core braced.
3. Allow your arms to hang straight down toward the floor with a slight bend in your elbows.
4. Row the dumbbells up toward your chest, squeezing your shoulder blades together at the top.
5. Pause briefly, then lower the dumbbells slowly back to the starting position.
6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Technique & Form Tips

Maintain a stable torso while bending elbows to draw upper arms back. Follow the demonstrated path for your chosen variant, whether seated or chest-supported, to focus movement on shoulder extension and scapular retraction as the load moves toward your torso.

Common Mistakes to Avoid

• Using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.
• Cutting the movement short: Let the upper arms and shoulder blades move through the demonstrated, comfortable range without forcing a squeeze.
• Incorrect elbow path: Match the specific elbow trajectory shown in your variation rather than forcing a uniform width.

How to Breathe During This Exercise

Coordinate your exhale with the rowing action and inhale as you return to the starting position.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Bent Over Row mainly targets your Upper Back, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

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

More Upper Back Exercises

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

Equipment Alternatives

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

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

Featured in Curated Workouts

Train the Dumbbell Bent Over Row with structured progression in these complete workout routines:

Level 2 · Intermediate 45 Min

Full Body Dumbbell Strength & Hypertrophy

5 Days/Wk · 8 Wks · 45 Min ·

An example full-body dumbbell session with a squat, hinge, push and pull.

Dumbbells and flat bench Straight Sets QuadsGlutesHamstrings

4 Movements

4 Exercises · 3 Sets per Exercise Start Workout →

Level 2 · Intermediate 40 Min · ~320 kcal

Dumbbell Upper Body Power & Chest Sculpt

5 Days/Wk · 8 Wks · 40 Min · ~320 kcal

Targeted upper-body push-and-pull workout sculpting the chest, lats, and shoulders.

Dumbbells and adjustable bench Straight Sets PectoralsUpper BackDeltoids

4 Movements

4 Exercises · 3 - 4 Sets Start Workout →

Level 2 · Intermediate 30 Min

30-Minute Dumbbell Metabolic Conditioning

5 Days/Wk · 8 Wks · 30 Min ·

A short dumbbell and bodyweight session with lower-body, push, pull and core work.

Dumbbells Circuit QuadsGlutesPectorals

4 Movements

4 Exercises · 2–3 Sets per Exercise Start Workout →

FAQ

What muscles does the Dumbbell Bent Over Row work?

The Dumbbell Bent Over Row mainly works your upper back. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Bent Over Row?

You do the Dumbbell Bent Over Row with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Bent Over Row?

One mistake to watch for is using torso momentum: Avoid rocking your body to initiate the movement; use steady control to ensure the intended back muscles remain engaged.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Bent Over Row?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell Bent Over Row?

The Bodyweight Squatting Row trains your upper back with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.