Dumbbell Bent-Over Row
Primary muscles: Middle Back, Upper Back
Secondary muscles: Shoulders, Biceps
Free Weights
Dumbbells
How to do the Dumbbell Bent-Over Row
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend at your hips and knees to lower your torso until it is nearly parallel to the floor, keeping your back straight.
- Let the dumbbells hang directly below your shoulders, arms fully extended.
- Pull the dumbbells towards your torso, leading with your elbows and keeping them close to your body. Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum; perform the movement slowly and with control to maximize muscle engagement.
- Breathe out as you pull the dumbbells towards your torso and breathe in as you lower them back down.
- Ensure your elbows remain close to your body throughout the exercise to protect your joints.
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