Bent-Over Dumbbell Row
Hinge forward, flat back, pull both dumbbells to your hips.
How to do it →Bent-Over Dumbbell Row vs Seated Cable Row
Both train your upper back and lats. Here's how they differ, and when to pick each one.
Seated Cable Row
Tall chest, pull to lower ribs, slow return.
How to do it →Side by side
| Bent-Over Dumbbell Row | Seated Cable Row | |
|---|---|---|
| Kit | Dumbbell | Cable |
| Main muscles | Upper Back, Lats | Lats, Upper Back |
| Also works | Rhomboids, Biceps, Rear Delts, Lower Back | Rhomboids, Biceps, Rear Delts |
| Bench needed | No | No |
| One side at a time | Yes | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 8 kg per hand | Around 30 kg |
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.
Seated Cable Row
- Pull the handle to your lower ribs, chest up.
- Squeeze, then return slowly until your arms are straight.
Watch out for: Rocking back and forth.
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.
Seated Cable Row: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Also works your rhomboids and biceps.
- − Needs a gym, and the station might be taken at busy times.
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 Seated Cable Row if you want smooth, steady tension and easy weight changes.
- 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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