Dumbbell Bent-Over Row
A two-arm row with a pair of dumbbells from a hip-hinged position. Trains the upper back and allows a natural wrist position and range for each arm.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Teres Major
- Biceps
- Lower Back (Erector Spinae)
- Hamstrings
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hold a dumbbell in each hand, hinge at the hips with soft knees until the torso is about 45 degrees, back flat and arms hanging.
Brace the core and keep the neck in line with the spine.
Row both dumbbells toward the hips, elbows travelling back.
Squeeze the shoulder blades at the top.
Lower slowly to straight arms.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Hinge and hold
Elbows back, not out
Squeeze at the top
Common mistakes
Rounding the lower back
Rising up with each rep
Using hip momentum
Safety notes
Choose a load you can row without the torso rising or rounding.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.