Dumbbell Bent over Row
Strengthen your entire back, including lats and rhomboids, with the Dumbbell Bent-Over Row.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Bent over Row
Description
A strength training exercise primarily targeting the muscles in the back, with secondary emphasis on shoulders and arms.
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How to do Dumbbell Bent over Row
- 01Setup
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- 02Setup
Hinge at your hips, pushing your glutes back, keeping a slight bend in your knees and a neutral spine until your torso is nearly parallel to the floor. Let the dumbbells hang straight down, arms extended.
- 03
Initiate the pull by retracting your shoulder blades, then drive your elbows up towards the ceiling, pulling the dumbbells towards your lower rib cage.
- 04
Squeeze your back muscles at the top of the movement, ensuring your elbows stay relatively close to your body and move past your torso.
- 05
Slowly lower the dumbbells back to the starting position with control, fully extending your arms and allowing your shoulder blades to protract slightly.
Tips
- Maintain a neutral spine throughout the entire movement to protect your lower back and ensure proper muscle engagement.
- Focus on initiating the pull with your back muscles, imagining you're pulling with your elbows rather than just your biceps.
- Control the eccentric (lowering) phase of the movement to maximize time under tension and promote muscle growth.
- Keep your core braced tightly to stabilize your torso and prevent rocking or swinging during the repetitions.
Common mistakes
- Rounding the back compromises spinal integrity; fix this by actively maintaining a neutral spine and engaging your core throughout the lift.
- Using momentum to lift the weights reduces targeted muscle engagement; fix this by using controlled movements and a weight you can manage with strict form.
- Flaring elbows out too wide can put undue stress on shoulders; fix this by keeping your elbows relatively close to your body, pulling them towards your hips.
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Get Ellim — FreeQuestions
Is Dumbbell Bent over Row good for beginners?
Dumbbell Bent over Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bent over Row?
You need Dumbbell to perform Dumbbell Bent over Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bent over Row?
Maintain a neutral spine throughout the entire movement to protect your lower back and ensure proper muscle engagement. Focus on initiating the pull with your back muscles, imagining you're pulling with your elbows rather than just your biceps. Control the eccentric (lowering) phase of the movement to maximize time under tension and promote muscle growth. Keep your core braced tightly to stabilize your torso and prevent rocking or swinging during the repetitions.
What are common mistakes when doing Dumbbell Bent over Row?
Rounding the back compromises spinal integrity; fix this by actively maintaining a neutral spine and engaging your core throughout the lift. Using momentum to lift the weights reduces targeted muscle engagement; fix this by using controlled movements and a weight you can manage with strict form. Flaring elbows out too wide can put undue stress on shoulders; fix this by keeping your elbows relatively close to your body, pulling them towards your hips.
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Free · iPhone only · Available on the App Store