Dumbbell Bent-Over Row

The dumbbell row is one of the most popular ‘row’ exercises. All so-called row exercises are primarily focused on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brought into an (almost) horizontal position so that gravity can provide the appropriate resistance. In this variation, you do this by bending forward.

Dumbbell bent-over row execution

1
Choose dumbbells of the appropriate weight.
2
Stand upright.
3
Lower yourself into a half-squat position, as if you were going to sit on a low stool but remain hovering above it.
4
Keep your upper body tilted slightly upward to prevent your back from rounding. Keep your neck in a neutral position by looking at a point on the floor diagonally in front of you.
5
Let your arms hang almost straight, with your palms facing each other. This is your starting position.
6
Pull your elbows toward and slightly past your sides.
7
Controlled, return your hands to the starting position.

Dumbbell bent-over row

Latissimus dorsi (the large back muscle)
Deltoid (‘deltoid-shaped’ shoulder muscle, especially the rear portion)
Trapezius (trapezius muscle, especially the middle portion)
Rhomboids (diamond-shaped muscles beneath the trapezius)
Biceps brachii, brachialis and brachioradialis (elbow flexors)
Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Gluteal muscles (gluteus maximus, medius and minimus)

Dumbbell bent-over row technique

Performing the exercise with both hands makes it impossible to support yourself with a free hand as you can with the standard dumbbell row. As a result, the muscles in the lower back, glutes and hamstrings have to work harder to keep your body in position. In this respect, the exercise is more comparable to the barbell bent-over row. Unlike the barbell bent-over row, using dumbbells allows you to keep your hands in a neutral position (palms facing inward).

Focus primarily on pulling your elbows backward. Remember that the latissimus dorsi, the large back muscle, pulls on the upper arms from above to bring them backward. It does not play a role in bending and straightening the arms. Therefore, try not to move your hands forward or backward.

Do not bend farther forward from your waist when extending your arms, and do not raise your upper body when pulling your elbows in. This movement is a method commonly used to cheat and train with heavier weights.

Try to prevent this by not choosing weights that are too heavy and by focusing on good form. Try to keep your upper body still and move only from the arms.