Home Exercises Back / Wing Bent Over Dumbbell Row
Bent Over Dumbbell Row

Bent Over Dumbbell Row

Back / WingErector SpinaeFull Body DumbbellsFull Gym
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Primary musclesBack / Wing، Erector Spinae، Full Body
EquipmentDumbbells، Full Gym
Level—
Suggested3 × 8–12

Overview

The Bent Over Dumbbell Row is a compound strength exercise that works the latissimus dorsi (lats) most, while also involving the rhomboids, trapezius, and biceps. It builds upper and mid-back strength, supports better posture, and boosts pulling ability for sport and daily movement.

How to do it

  1. 1

    Starting Position: Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand with your palms facing your torso.

  2. 2

    Hip Hinge: Send your hips back and tip your torso forward until you reach about a 45-degree angle. Keep your core tight and your back flat.

  3. 3

    Rowing Movement: Drive your elbows straight back and pull the dumbbells toward your ribcage, keeping them close to your sides.

  4. 4

    Squeeze and Hold: Briefly pause at the top and pinch your shoulder blades together.

  5. 5

    Controlled Lowering: Lower the dumbbells back to the starting position slowly, staying in control and keeping good form.

  6. 6

    Repeat: Complete 8–12 repetitions per set.

Form tips & common mistakes

Maintain a flat back and do not let your shoulders round forward.

Tighten your core to help protect your lower back.

Keep the movement smooth and controlled. Do not jerk the weights.

Initiate the pull with your elbows rather than your hands.

Benefits

Builds a Strong, Defined Back: Strengthens the lats, traps, and rhomboids, helping the back look wider and more muscular.

Improves Posture: Trains the postural muscles, which can help offset long periods of sitting.

Enhances Pulling Power: Supports better performance in sports and lifts that depend on strong pulling actions.

Engages Core Muscles: Demands stability from the abs and lower back, which improves functional core strength.

Versatile and Accessible: Requires little equipment, so it works well for home or gym training.

Muscles worked

Target

Back

Synergists

Latissimus Dorsi، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Minor، Rhomboids، Brachialis، Brachioradialis، Pectoralis Major

Dynamic stabilizers

Biceps Brachii، Triceps

Stabilizers

Erector Spinae، Hamstrings، Gluteus Maximus، Quadriceps، Adductor Magnus

Antagonist stabilizers

Rectus Abdominis، Obliques

Muscles worked — Bent Over Dumbbell Row

Alternatives & variations

Barbell Bent Over Row

Barbell Bent Over Row

Back / WingErector Spinae Barbell
Incline Reverse Grip Dumbbell Row

Incline Reverse Grip Dumbbell Row

Back / Wing Dumbbells
Reverse Grip Barbell Row

Reverse Grip Barbell Row

Back / Wing Barbell
One-Arm Barbell Row

One-Arm Barbell Row

Back / Wing Barbell
Incline Barbell Row

Incline Barbell Row

Back / Wing Barbell
Smith Machine Bent Over Row

Smith Machine Bent Over Row

Back / Wing Full Gym

Frequently asked questions

Is the Bent Over Dumbbell Row safe for beginners?

Yes, as long as you use light weights and keep your form correct.

Can I do this exercise with one dumbbell?

Yes, the single-arm dumbbell row is a useful variation for training each side separately.

How often should I include it in my workouts?

1–2 times per week is enough for most training plans.

Should I bend over at 45 or 90 degrees?

Around 45 degrees is the most common position, though a deeper hinge can increase lat engagement.

Is it better than the barbell row?

Both work well, but dumbbells offer a larger range of motion and may be easier on the wrists and shoulders.

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