EXERCISE GUIDE
Dumbbell Bent-over Row
Hinge at the hips and row both dumbbells toward your sides while holding a stable torso position.
01Muscles used
Main muscles
- Latissimus dorsi
- Rhomboids and middle trapezius
Assisting & stabilizing muscles
- Posterior deltoids and elbow flexors, including biceps
- Forearm and hand muscles (grip)
- Abdominals, spinal erectors, glutes and hamstrings (hinge support)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Stand with a stable foot width and hold the dumbbells with palms facing each other.
- Soften your knees and hinge at your hips. Keep your neck and spine naturally aligned, with arms hanging below the shoulders.
- Exhale and draw both elbows back, bringing the weights toward your sides near the waist without lifting your torso.
- Inhale and slowly straighten your arms. Maintain the hinge and grip, and set the weights down under control.
04Technique cues
- Use a hinge angle you can hold; a torso parallel to the floor is not required.
- Let the shoulder blades move naturally without shrugging or forcing the elbows too far back.
05Cautions
- Avoid swinging the weights or arching your back to lift the torso.
- Stop for pain or dizziness. Reduce load or range if you cannot maintain the hinge or grip.