Bent-Over Dumbbell Row
Hinge forward, flat back, pull both dumbbells to your hips.
How to do it →Bent-Over Dumbbell Row vs Doorway Row
Both train your upper back and lats. Here's how they differ, and when to pick each one.
Doorway Row
Hold a sturdy door frame, lean back, pull your chest to your hands.
How to do it →Side by side
| Bent-Over Dumbbell Row | Doorway Row | |
|---|---|---|
| Kit | Dumbbell | Bodyweight |
| Main muscles | Upper Back, Lats | Upper Back, Lats |
| Also works | Rhomboids, Biceps, Rear Delts, Lower Back | Biceps, Rear Delts, Rhomboids |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 8 kg per hand | Your bodyweight |
How each one feels
Bent-Over Dumbbell Row
- Pull both dumbbells up towards your hips.
- Squeeze your shoulder blades together.
- Lower slowly to a full stretch.
Watch out for: Rounding your back.
Doorway Row
- Pull your chest towards your hands.
- Squeeze your shoulder blades.
- Lower back slowly. Feet further in makes it harder.
Watch out for: Using a door that can swing.
Bent-Over Dumbbell Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Also works your rhomboids and biceps.
- − Can be awkward if your lower back needs looking after, or during pregnancy.
Doorway Row: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your biceps and rear delts.
- − Harder to add weight in small steps as you get stronger.
Which should you pick?
- Pick Bent-Over Dumbbell Row if you've got the kit and want a move that's simple to load up week after week.
- Pick Doorway Row if you train at home, travel a lot, or want something you can do anywhere.
- Doorway Row needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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