Dumbbell bent over row

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🔧 Dumbbells ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Begin standing, holding dumbbells with a neutral grip. Hinge at your hips, lowering your torso until it’s nearly parallel to the floor, then pull the weights up towards your body by squeezing your shoulder blades together and driving your elbows back. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Muscles Worked

Upper trapeziusMiddle trapeziusRhomboidsLatissimus dorsi

Secondary: Biceps, Erector spinae, Lower Trapezius, Rear delt

Tips

Adjust your head position to find what's most comfortable. Engage your core to prevent excessive arching in your lower back. Avoid using momentum; focus on controlled movements. If your biceps are too active, try a false grip. Ensure your shoulder blade retracts properly along your rib cage.

Similar exercises

Barbell bent over row Back · 🔧 Barbell 4/10 Kettlebell bent over row Back · 🔧 Kettlebell 3/10 Dumbbell bent over single arm row Back, Shoulders · 🔧 Dumbbells, Flat Bench 3/10 Dumbbell bent over reverse grip row Back, Upper arms · 🔧 Dumbbells 3/10 Dumbbell bent over seated high row Shoulders · 🔧 Dumbbell 3/10 Barbell bent over row from pins Back · 🔧 Barbell 4/10 Smith machine bent over row Back, Shoulders · 🔧 Smith Machine 3/10 Kettlebell bent over single arm row Back, Upper arms · 🔧 Kettlebell 3/10

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