Bent Over Dumbbell Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Abs, Biceps, Lats, Lower Back, Shoulders
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent Over Dumbbell Row is a strength-building exercise targeting the upper back while engaging the abs, biceps, lats, lower back, and shoulders. To perform it, stand with a slight bend in your knees and hinge forward from your hips, keeping your back flat and your core tight. Holding a dumbbell in each hand, let your arms hang straight down, then row the weights up toward your torso by pulling your elbows back, squeezing your shoulder blades together at the top. This exercise helps improve posture, back strength, and upper-body endurance, making it a versatile choice for overall back development.
How to Perform
Stand upright, holding a dumbbell in each hand with a neutral grip, palms facing each other. Position your feet hip-width apart and slightly bend your knees.
Hinge forward at the hips until your torso is almost parallel to the floor. Keep your back straight, core engaged, and eyes looking slightly ahead to maintain a neutral neck position.
Begin the rowing movement by pulling your elbows back, leading with them while squeezing your shoulder blades together. Focus on moving your arms along your body’s sides without rounding your shoulders forward.
Continue pulling until your elbows are slightly past your torso, feeling the contraction in your upper back and lats. Avoid using momentum or swinging.
Lower the dumbbells in a controlled manner back to the starting position, keeping tension on your muscles as you do.
Repeat for the desired number of repetitions, keeping each movement smooth and steady to fully engage the target muscles.
Tips
Experiment with your head position by trying both looking slightly forward and tucking your chin to see which option provides better stability and comfort.
Engage your core muscles throughout each rep to maintain a neutral spine position and prevent excessive arching in your lower back.
Keep the movement controlled, avoiding any swinging or momentum, so the upper back and supporting muscles stay fully engaged.
If you notice that your biceps are doing most of the work and your back is not sufficiently engaged, try using a false grip by not wrapping your thumb around the dumbbell handle.
As you pull, ensure your head stays aligned with your spine, avoiding any forward jutting that could strain the neck.
Let your shoulder blades move naturally along the rib cage as you row, rather than keeping them locked down, to ensure full engagement of the upper back muscles and proper joint mechanics.
How Not to Perform
Avoid Rounding the Back: Do not allow your back to round or arch excessively. Instead, maintain a flat, neutral spine by engaging your core to protect the lower back from strain and keep the focus on the upper back muscles.
Do Not Swing or Use Momentum: Avoid jerking the weights up or using body momentum to lift. Keep movements slow and controlled, focusing on using only the target muscles, which prevents energy wastage and reduces the risk of strain.
Avoid Letting the Elbows Flare Outward: Keep your elbows close to your torso as you pull. Flaring them outward shifts the emphasis away from the upper back and can put unnecessary strain on the shoulder joints.
Do Not Over-Rotate Shoulders: Avoid pulling the shoulders excessively backward at the top of the movement. Instead, focus on a subtle shoulder blade squeeze to properly engage the upper back without placing stress on the shoulder joints.
Avoid Jutting the Neck Forward: Do not allow your neck to protrude or your head to jut forward. Keep your head aligned with your spine, as this protects the neck from strain and maintains proper form.
Avoid Locking the Shoulder Blades: Don’t keep your shoulder blades fixed in place; instead, allow them to move naturally with each row. Locking them down restricts motion, limiting muscle activation and increasing the risk of shoulder discomfort.
Avoid Dropping the Elbows Too Low: Don’t let your elbows drop past your torso on the lowering phase, as this reduces tension on the target muscles. Keep tension on the back by controlling the downward movement and stopping just short of full extension.
Do Not Grip Too Tightly: Avoid an overly tight grip on the dumbbells, which can over-engage the forearms and biceps. A firm but relaxed grip helps keep focus on the upper back and supporting muscles.
Avoid Going Too Heavy: Avoid using excessive weight that compromises form. Opt for a manageable weight that allows you to perform each rep with proper form to avoid injury and maximize muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
