Dumbbell Bent Over Row V2

1. Hold a dumbbell in each hand and stand with feet shoulder-width apart.
2. Hinge forward at the hips until your torso is close to parallel with the floor, keeping a flat back.
3. Let the dumbbells hang at arm's length below your shoulders.
4. Brace your core and keep a slight bend in your knees.
5. Pull both dumbbells up toward your torso by driving your elbows back.
6. Squeeze your shoulder blades together at the top of the row.
7. Lower the dumbbells back down under control to full arm extension.
8. 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.

Programming Tips

Slot the two arm dumbbell bent over row as the first or second pull on a back day, or right after a hinge on a full body day, using 3 to 4 sets of 8 to 12 reps with 90 seconds rest. It builds lat and mid back thickness while the held hinge trains the spinal erectors isometrically, so it carries over to deadlifts.

Set the hinge first with empty hands, push the hips back until the torso sits near parallel, then pick up the dumbbells. A pair of 10 to 14 kg for most men and 6 to 8 kg for most women is a realistic start, adding 2 kg per hand whenever all sets reach 12 strict reps. The most common fault is the torso rising a little on every rep until you are rowing at 45 degrees, which turns the lift into a shrug; fix it by dropping the load, bracing before each pull, and keeping your eyes on a spot on the floor about a metre ahead.

Common Questions

Dumbbell bent over row vs barbell row, which is better?

The barbell row lets you load heavier and is better for raw strength, while the dumbbell version allows a longer range of motion and shows up strength imbalances between sides. Most programs benefit from rotating between them every few blocks.

Is the bent over row bad for your lower back?

Not when the spine stays neutral and the load matches your hinge strength. If the lower back fatigues before the lats, lighten the weight, shorten the sets, or switch to a chest supported row for a while.

Should my elbows flare out or stay tucked?

Elbows at roughly 30 to 45 degrees from the torso hit the lats and mid back together. Tucking them tight to the ribs shifts work toward the lats, while flaring to 90 degrees targets the rear delts and upper back.