Bent-Over Dumbbell Row

Technique

Hold a dumbbell in each hand and hinge at the hips until your torso is roughly parallel to the floor, knees slightly bent. Let the dumbbells hang with palms facing each other. Row both dumbbells toward your ribs, driving your elbows up and back. Squeeze your shoulder blades together at the top, then lower under control.

Steps

1. Hold a dumbbell in each hand with your palms facing inward
2. Hinge at your hips with slightly bent knees until your torso is roughly parallel to the floor
3. Brace your core and let the dumbbells hang beneath your shoulders
4. Drive your elbows up and back to row the dumbbells toward your ribs
5. Squeeze your shoulder blades together at the top
6. Lower the dumbbells under control to the starting position

Common mistakes

• Rounding the lower back during the hip hinge
• Raising the torso to generate momentum
• Shrugging the shoulders as the dumbbells rise
• Pulling the dumbbells toward the shoulders instead of the ribs

Variations

• Single-arm dumbbell row with one hand supported on a bench
• Chest-supported incline dumbbell row
• Underhand-grip bent-over dumbbell row
• Wide-elbow bent-over dumbbell row

FAQ