Bent-Over Dumbbell Row
Lats, mid back and rear shoulders2 dumbbells
The bent-over dumbbell row is a two-arm row from a hip hinge. It trains your lats, mid back and rear shoulders, and it also trains your back to hold a flat position.
How to do the Bent-Over Dumbbell Row
- Hold a dumbbell in each hand and hinge until your torso is about 45 degrees to the floor, with a flat back.
- Let the dumbbells hang below your shoulders with your arms straight.
- Row both dumbbells toward your lower ribs, driving your elbows back.
- Lower under control and keep your torso still between reps.
Common mistakes
- Your back rounds. Use lighter dumbbells and keep your chest proud.
- You stand too upright. Hold the hinge, around 45 degrees, so your back does the work.
- You jerk the weights up with momentum. Row smoothly and pause for a beat at the top.
With a bench or without
With a bench: set it to 30 degrees and lie chest down on it for a chest-supported row, which takes the load off your lower back.
Without a bench: do the standing version above, or rest your forehead on a table for support.
Easier and harder versions
Easier: Do the chest-supported version or use lighter dumbbells.
Harder: Pause for a second at the top or lower for three seconds, which is the tempo Reppy uses.