Bent-over dumbbell row
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Muscles worked
- High load
- Lats
- Medium load
- Upper back · Rhomboids
- Low load
- Biceps, Delts · Rear, and Forearms · Flexors
Primary muscles
How to do it
Stand with a dumbbell in each hand, hinge at the hips to roughly 45 degrees and let the arms hang straight down. Keep a flat back and a braced trunk, then row both bells toward the hips, driving the elbows past the ribs. Lower under control to a full stretch. Unlike the single-arm and chest-supported versions this needs no bench, so it is the horizontal pull that works with dumbbells and a floor.
Form cues
- Hinge to about 45 degrees and hold it
- Row to the hips, not the chest
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.