Dumbbell exercise

Bent Over Row (Dumbbell) form, muscles worked, and workout tracking

The dumbbell bent over row is a foundational compound movement that targets the latissimus dorsi, rhomboids, and trapezius. It is commonly used to build back thickness, improve posture, and enhance pulling strength.

Bent Over Row (Dumbbell) illustration

How to do Bent Over Row (Dumbbell)

  1. 1Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your torso.
  2. 2Hinge at the hips, keeping your back flat and torso nearly parallel to the floor.
  3. 3Exhale and pull the dumbbells toward your hips, keeping elbows tucked close to your body.
  4. 4Squeeze your shoulder blades together at the peak of the movement.
  5. 5Inhale and lower the weights slowly back to the starting position with full control.

Related exercises

Arnold Press (Dumbbell)

Shoulders · Dumbbell

Back Extension

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Bench Press (Dumbbell)

Chest · Dumbbell

Bent Over Row (Barbell)

Back · Barbell

Track Bent Over Row (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.