EXERCISE PDF
Dumbbell Bent-over Row
Hinge at the hips and row both dumbbells toward your sides while holding a stable torso position.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles 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)
How 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.
Cautions
- 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.