Exercise Library
Dumbbell Bent Over Row V2
A compound pulling movement where you hinge at the hips and row a pair of dumbbells toward your torso while keeping your back flat. Pull your elbows backward and squeeze your shoulder blades together at the top, then lower the weights with control. This exercise develops upper and mid-back strength while also engaging your core and stabilizing muscles for balance and posture.
Primary muscle
Latissimus Dorsi
Secondary muscles
Rhomboids, Trapezius, Rear Deltoids, Biceps, Core, Lower Back
Equipment
Dumbbell
Category
Back
How to Do the Dumbbell Bent Over Row V2
- Hold a dumbbell in each hand and stand with feet shoulder-width apart.
- Hinge forward at the hips until your torso is close to parallel with the floor, keeping a flat back.
- Let the dumbbells hang at arm's length below your shoulders.
- Brace your core and keep a slight bend in your knees.
- Pull both dumbbells up toward your torso by driving your elbows back.
- Squeeze your shoulder blades together at the top of the row.
- Lower the dumbbells back down under control to full arm extension.
- Keep your torso still and your hinge angle steady throughout the set.
Common Mistakes
- Rounding the back while hinged: Letting your spine curve forward under load puts strain on the lower back. Keep your chest up and spine neutral through the entire hinge.
- Standing up on each rep: Rising out of the hinge to help pull the weight up turns the row into a shrug and reduces back engagement. Keep your torso angle fixed as you row.
- Using momentum to swing the weight: Jerking the torso to heave the dumbbells up takes tension off the back muscles. Pull with your elbows and keep your body still.
- Not pulling high enough: Stopping the row before your elbows clear your torso shortens the range of motion. Drive your elbows back until they pass your ribs.
Track This Exercise in the App
Log your dumbbell bent over row v2 sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.