Bent-Over Dumbbell Row

Start

Finish

How to do it

Hold a dumbbell in each hand, hinge to roughly 45 degrees with a flat back and knees soft, and row both dumbbells to your lower ribs with the elbows tracking close to the body.

Muscles worked

Primary: back · Also works: biceps, rear delts

Equipment

Dumbbells

Common mistakes

• Letting the torso pop up toward vertical on every rep to swing the weight
• Rowing out wide to the armpits, which hands the work to the rear delts
• Letting the dumbbells drift forward at the bottom so the low back takes the load

Variations

• Alternating bent-over dumbbell row
• Neutral-grip bent-over row with palms facing in

Can't do this one? Swap it for

• Single-Arm Dumbbell Row
• Barbell Bent-Over Row
• Bent-Over Band Row

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback