bent-over row with dumbbells
Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing each other. Hinge at your hips, pushing your glutes back, keeping your back straight and core braced until your torso is nearly parallel to the floor.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (mid/lower)
Secondary muscles
- Biceps Brachii
- Posterior Deltoid
- Erector Spinae
- Core Stabilizers
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing each other.
- 2
Hinge at your hips, pushing your glutes back, keeping your back straight and core braced until your torso is nearly parallel to the floor.
- 3
Let the dumbbells hang directly below your shoulders, arms fully extended.
- 4
Exhale and pull the dumbbells up towards your lower chest/hips, squeezing your shoulder blades together. Keep elbows close to your body.
- 5
Inhale and slowly lower the dumbbells back to the starting position with control, fully extending your arms.
- 6
Maintain a stable torso throughout the movement, avoiding any rocking or shrugging.
Safety & form
Train smart. Read these notes before adding heavy load.
