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.

DIFFICULTY
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

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.