Dumbbells
Dumbbell bent-over row
Dumbbell bent-over row mainly works your lats and upper back. It also helps your rear shoulders, biceps, and forearms.
Step by step
- Hinge at the hips, flat back, dumbbells hanging down.
- Pull elbows back toward your hips, squeezing your shoulder blades.
- Lower slowly until your arms are straight.
What you should feel
A squeeze between your shoulder blades and along your back; your lower back should not burn or pinch.
Common mistake
Using momentum and rounding the back; lighten the weights and keep your chest proud and your torso still.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Inverted row under a sturdy tableLats, Upper back
Towel row on a doorLats, Upper back
Barbell rowLats, Upper back
Seated cable rowLats, Upper back
Machine iso rowLats, Upper back
One-arm cable rowLats, Upper backQuestions
What muscles does the dumbbell bent-over row work?
Dumbbell bent-over row mainly works your lats and upper back. It also helps your rear shoulders, biceps, and forearms.
Can I do the dumbbell bent-over row at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell bent-over row?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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