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Upper back · Dumbbell · Intermediate

How to do Dumbbell Bent Over Row

The dumbbell bent over row is a compound exercise targeting the upper back, performed by hinging at the hips and pulling dumbbells towards the chest while maintaining a straight back.

Dumbbell Bent Over Row demonstration
Primary muscle
Upper back
Also works
Biceps and Forearms
Equipment
Dumbbell
Level
Intermediate
Category
Back

How to do Dumbbell Bent Over Row, step by step

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
  4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Bent Over Row →

Muscles worked

Dumbbell Bent Over Row works your upper back as the main mover, with help from your biceps and forearms.

Track Dumbbell Bent Over Row in SPLYT

Dumbbell Bent Over Row is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More upper back exercises

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