Dumbbell bent-over row — Form
form
Free Weights

Upper body

Dumbbell bent-over row

Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets

Repetitions
Top of the rowDumbbells
Rear three-quarter view of a hinged dumbbell row with elbows drawn back; lats, upper back and biceps highlighted coral.
Lats, upper back & biceps

Pull from a steady hip hinge. Your back and arms move the weights while your trunk holds its position.

How to do it

  1. Hold the weights

    Stand with feet hip-width apart and a dumbbell in each hand, palms facing inward.

  2. Find your hinge

    Soften your knees and send your hips back. Keep your spine long and arms hanging.

  3. Draw elbows back

    Pull the weights toward your lower ribs with elbows close to your body.

  4. Lower with control

    Extend your arms without changing your torso angle. Keep your neck in line with your back.

Find your form

Keep in mind

  • Keep your torso still.
  • Let your elbows guide the pull.

Watch out for

  • Swinging your trunk to lift the weights.
  • Rounding your back or shrugging your shoulders.

Movement references

Sweat · Dumbbell bent-over row (opens in a new tab)