Learn how to Do a Dumbbell Bent Over Row


Additionally Recognized As: Two-arm bent over dumbbell row, bent over two-dumbbell row

Targets: Again, shoulders

Gear Wanted: Dumbbells

Degree: Intermediate

The bent over dumbbell row is broadly thought of to be probably the greatest muscle constructing workouts for the again and likewise for the shoulders. It really works each areas properly and has been recognized to enhance total energy and likewise construct muscle. Nevertheless, a person wants some expertise with weight coaching earlier than stepping into the bent over dumbbell row train. The lifter’s again needs to be stored straight all through the train. The quantity of weight used for the bent over dumbbell row needs to be reasonable till you might be assured you again is robust sufficient to deal with elevated weights. It may be used as a part of an higher physique energy exercise.


The 2-arm bent over dumbbell row targets many muscle groups within the higher and center again. These embody the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres main, teres minor, and posterior deltoid. The pectoralis main of the chest and the brachialis of the higher arm additionally get labored. Your shoulder rotators are employed. This can be a compound, useful train and it’s possible you’ll use this identical movement all through the day when choosing up issues. Understanding tips on how to correctly place your again and brace your abs can defend you from pressure.

Racks of dumbbells.
UFO/Getty Pictures

Step-by-Step Directions

Stand with legs about shoulder-width aside, with knees comfortable or barely bent. Maintain a dumbbell in every hand, palms dealing with the physique, holding them shoulder-width aside.

  1. With a dumbbell in every hand, bend over at a couple of 45-degree angle (no farther). Maintain the again straight all through the train. Brace your abdominals and breathe in.
  2. Raise the weights straight up, exhaling. Whereas lifting, the arms ought to go no larger than parallel with the shoulders—barely decrease than the shoulders is ok. Whereas lifting, attempt to preserve the wrists from extreme additional motion down or to the aspect. Don’t squat down and up after the preliminary pose. No motion of the legs happens all through the train.
  3. Decrease the weights in a managed method whereas inhaling.
  4. Stay bent over till all repetitions are full.

Widespread Errors

Keep away from these errors so that you get essentially the most from this train and stop pressure or damage.


The bent over dumbbell row is an intermediate train with a popularity for constructing again and shoulder muscle. It typically is listed as being for newbies, however it’s essential guarantee you will have a robust decrease again and former expertise in weight coaching earlier than including this specific train to your program.

Rounded Again or Shoulders

You should preserve the again straight and never curved over and the shoulders sq. all through the train.

Lifting Too Far

You shouldn’t elevate the weights past the road of the shoulders.

Bending Over Too Far

Your physique needs to be bent not more than 45 levels. Bending over farther can pressure the again, particularly if you’re lifting heavier weights.

Bent Wrist

Do bend the wrist excessively up, down, or to the aspect.

Leg Motion

Your legs and hips are nonetheless all through this train after you set your stance and decide up the weights. Don’t squat.

Too Heavy of Weight

Don’t elevate heavy weights with this specific train until you might be skilled and belief your energy, shoulder joints, and again.

Modifications and Variations

This train may be carried out in numerous methods relying in your wants and talent degree.

Want a Modification?

Novices typically begin with a one-arm bent over row. It additionally targets the lats. As soon as you might be accustomed to correct again place and bracing together with your abs, you’ll be able to progress to the two-arm bent over row. Make sure you use lighter weights till your type is perfected.

Performing the row with a low pulley is usually safer for the again.

Up for a Problem?

You may improve the weights as long as you’ll be able to preserve management and excellent type. You may change your grip to focus on the muscle groups in another way.

You can too do the bent over row with a barbell. Maintain the barbell with the palms dealing with in. Bend 45 levels from the hips. Then brace the abs and carry out the elevate.

Security and Precautions

Keep away from this train when you’ve got again or shoulder issues. Shoulder impingement is usually a drawback with heavy weights or poor type. If ache or irritation happens, stop the train.

Attempt It Out

Incorporate this transfer and comparable ones, such because the one-arm dumbbell row again train, into one in every of these fashionable exercises:

  • House full physique dumbbell exercise
  • Squat, curl, and press exercise
  • Again and shoulder workouts for energy conditioning

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