Bent Over Dumbbell Row

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) Biceps, LatsAbdominals
Equipment Dumbbell
Emphasis Compound
Type Pull

Bent Over Dumbbell Row Instructions

  • Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
  • With a DB in each hand, hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
    • Hands are in a neutral position.
    • Knees are slightly bent.
    • Eyes are fixated down. Your neck is in a neutral position.
  • Your arms are extended with your elbows slightly bent.
  • Use your lats and mid-back to pull the DB up & around your body. The DB should finish around your hip area. 
    • Don't let your upper traps shrug/come forward
    • Feel like your are pulling the DB's around your body, not just vertically.
    • Your arms are passive. Control the weight with your mid-back and lats.
  • After a quick pause, lower the weights to the starting position in controlled path.


  • Your torso remains tight and in the same position from start to finish.
  • Don't pull your torso up/back to move the weight. This takes tension off the proper musculature.
  • This exercise is best performed with lighter weights and for reps. Too heavy of weight can compromise your torso and shoulder position.
  • Don't drop the weight at the top of the movement.
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