Bent Over Row (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the lift and lower for the desired number of reps. Be sure to maintain your form with each repetition.
7. Step 7Finish the Exercise
   • After completing your reps, carefully stand upright, keeping your back straight.
   • Once standing, you can safely put down your dumbbells.