How to Do a Dumbbell Bent-Over Row

Lats, upper back, biceps · Dumbbells · By Coach Melo, ISSA Certified Personal Trainer

The dumbbell bent-over row builds your lats, upper back and biceps. It also strengthens the muscles that keep your shoulders back and your posture upright, which is a big deal if you sit at a desk.

Quick form cues

• Hinge with a flat back
• Pull your elbows toward your hips
• Squeeze your shoulder blades together

Suggested start: 3 sets of 8 to 12 reps. Stop if anything hurts, and ask Coach Melo to adjust it for you.

Step-by-step instructions

1. 1Stand with your feet hip width apart, holding a dumbbell in each hand.
2. 2Hinge your hips back until your torso is about 45 degrees or lower, keeping your back flat and your knees slightly bent. Let your arms hang straight down.
3. 3Pull the dumbbells toward your hips by driving your elbows back and squeezing your shoulder blades together.
4. 4Pause for a moment at the top, then lower with control until your arms are straight.

Common mistakes and fixes

• Rounding the back

  Keep your chest proud and your spine long throughout. Reduce the weight if you cannot.

• Standing too upright

  Hinge far enough that the row works your back and not your shoulders and neck.

• Jerking the weight with momentum

  Hold your torso still and let your back muscles do the pull.

• Shrugging toward your ears

  Pull your shoulder blades down and back, away from your ears.

Make it easier

Rest one hand and knee on a bench and row with one arm at a time. This supports your back.

Related exercises

• Romanian Deadlift
• Overhead Press
• Dumbbell Bench Press
• All 27 exercises