Bent-Over Dumbbell Row
Bent-Over Dumbbell Row
BackDumbbellsIntermediate
LatsUpper backBicepsRear deltsLower back
Primary muscle
Lats + upper back + biceps
Secondary
Rear delts, lower back (static)
How to do it
Knees slightly bent, hinge forward at the hips with a flat back. Row the dumbbells toward your hips, squeeze the shoulder blades, lower under control.
Common mistake
Rounding the back; swinging the torso; shrugging the shoulders.
Alternative
One-arm bench dumbbell row (easier on the back) · cable row
Your results
No logs yet. Suggested start: bodyweight, increment 1 kg/hand.