Back exercise

Bent Over Dumbbell Row

How to do the Bent Over Dumbbell Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent. Pull the dumbbells toward your waistline, while squeezing your shoulder blades. Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.
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Illustration showing the Bent Over Dumbbell Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells Flat bench Flat bench
Technique

How to do the Bent Over Dumbbell Row

  1. 1 Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent.
  2. 2 Pull the dumbbells toward your waistline, while squeezing your shoulder blades.
  3. 3 Slowly lower the weights to the starting position. A 1-second pull, 1-second pause, 2 second down count is ideal.