How To Do & Muscles Worked

dumbbell bent-over rows

The bent-over row is a horizontal pull motion that primarily targets the upper back musculature. Because a static bent-over position is required, the lower back and abdominals also must engage to avoid torso movement.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell bent-over rows

Primary Muscles

Traps Upper Back Shoulders

Secondary Muscles

Lower Back Triceps Abs

Exercise Type

Dumbbell icon

How to do dumbbell bent-over rows Properly

Step by Step Guide

Begin standing with the feet hip distance apart and hold a dumbbell in each hand with a neutral grip (palms facing each other).

Hinge the torso forward to 45-degrees with the arms straight and a slight bend in the knees.

Row the dumbbells back and up as you squeeze the shoulder blades together.

Pause for a moment at the top before lowering the dumbbells back down to the start position.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is contracting only the arm muscles and not the back muscles. Instead of simply pulling the arm up and back, focus on contracting your lats - the big back muscle. Squeeze the armpit, pull the dumbbell up and back in an arc motion, and pull the shoulder blade back.


Animation of how to do Dumbbell bent-over rows