← Back to library
Last updated February 2, 2026
Media unavailable
latslower backteres majortrapezius
Bent Over Row (Dumbbell)
Hold dumbbells and hinge forward until your torso is nearly parallel to the floor. Pull the weights to your hips. Keep your back flat like a table throughout.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand.
- Bend your knees slightly, and hinge forward from your hips, not your waist, to about a 45-degree angle. Keep your back straight, not rounded.
- Step 2Grab the Dumbbells
- Using a neutral grip, hold the dumbbells with your palms facing each other.
- Ensure your arms are fully extended towards the ground while maintaining the bent-over position.
- Step 3Position Your Body
- Retract your shoulder blades to prepare for the lift, keeping your core engaged and your back straight.
- Ensure that your gaze is forward, not towards the floor, to maintain the right alignment of your neck with your spine.
- Step 4Lift the Dumbbells
- Lift the dumbbells towards your torso by bending your elbows and pulling them up and back.
- Aim to bring the dumbbells towards your lower ribcage, keeping your elbows close to your body as you do this.
- Step 5Lower the Dumbbells
- Lower the dumbbells back to the starting position with your arms fully extended.
- Ensure that you maintain the same bent-over position, with your back straight and core engaged.
- Step 6Repeat
- Repeat the lift and lower for the desired number of reps. Be sure to maintain your form with each repetition.
- Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Once standing, you can safely put down your dumbbells.