A hip-hinged pulling movement that brings dumbbells toward the hips to work the upper back. Maintain a flat spine while rowing to the top of each rep.
How to do the Bent Over Row (Dumbbell)#
- Hold a dumbbell in each hand with your palms facing inward at your sides.
- Hinge at the hips and bend your knees slightly, keeping your back straight and chest open.
- Tighten your core and keep your neck neutral throughout the movement.
- Pull the dumbbells toward your hips by driving your elbows back and squeezing your shoulder blades together.
- Lower the weights slowly to the starting position and repeat for the prescribed reps.
Muscles worked#
- Primary: Lats, Upper back
- Secondary: Biceps, Rear delts, Traps, Lower back, Forearms
Common mistakes#
- Rounding the lower back during the hinge.
- Using torso swing instead of arm/elbow drive.
- Pulling primarily with the hands instead of leading with the elbows.
- Lifting the head and breaking a neutral neck position.
- Dropping the shoulder blades instead of squeezing them together.
