Bent-Over Dumbbell Row
Works Upper Back, Lats, with help from Rhomboids, Biceps, Rear Delts, Lower Back.
Set up
How to set up for the Bent-Over Dumbbell Row
- Dumbbell in each hand, soft knees.
- Hinge forward from your hips until your back is at about 45°, flat.
Do the rep
How to do a Bent-Over Dumbbell Row with good form
- Pull both dumbbells up towards your hips.
- Squeeze your shoulder blades together.
- Lower slowly to a full stretch.
Common mistakes
Bent-Over Dumbbell Row form mistakes to avoid
- Rounding your back.
- Standing up as you pull.
- Shrugging up to your ears.
Quick cue
Hinge forward, flat back, pull both dumbbells to your hips.
Not sure what weight to start with?
Gyde picks your first Bent-Over Dumbbell Row weight and adjusts it after every session.
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Bent-Over Dumbbell Row FAQ
What muscles does the Bent-Over Dumbbell Row work?
Mainly your upper back and lats, with help from your rhomboids, biceps, rear delts and lower back.
How many sets and reps of Bent-Over Dumbbell Row should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
What weight should a beginner use for the Bent-Over Dumbbell Row?
Around 8 kg per dumbbell is a sensible first session for most people. Pick a weight you could lift a couple more times at the end of each set, then build up slowly.
Can I do the Bent-Over Dumbbell Row at home?
Yes, all you need is a pair of dumbbells. No bench required.
Is the Bent-Over Dumbbell Row good for beginners?
Yes, with good form. If you've got sore joints, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other upper back and lats exercises
Your Gyde sets your Bent-Over Dumbbell Row weight and reps, and adjusts them after every session.
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