Weight Training

Dumbbell Bent-Over Row exercise

A staple back-building exercise that targets the lats, rhomboids, and rear delts. It also engages the core and improves posture and pulling strength, making it a popular movement for all fitness levels.

Dumbbell Bent-Over Row exercise demonstration

How to perform Dumbbell Bent-Over Row

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Bend at the hips until your torso is nearly parallel to the ground, keeping a slight bend in the knees.
  3. Let the dumbbells hang at arm’s length with palms facing your body.
  4. Pull the dumbbells toward your rib cage by bending your elbows and squeezing your shoulder blades together.
  5. Lower the dumbbells back to the starting position in a controlled motion.
  6. Maintain a neutral spine and avoid using momentum.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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