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All exercises

Dumbbell bent over row

Intermediate

Dumbbell bent over row is a compound dumbbell exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Inverted row bent kneesBodyweight
  • Inverted rowBodyweight
  • Inverted row with strapsBodyweight
  • Barbell bent over rowBarbell
  • Dumbbell one arm bent-over rowDumbbell

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 2 min restDumbbell bent over row

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