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Lats · Intermediate

Dumbbell Bent-Over Row

Bilateral dumbbell row performed from a sustained hip hinge to train the back and arms while the trunk remains braced.

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Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. 02Bend forward at the hips while keeping your back straight and letting the dumbbells hang down.
  3. 03Pull the dumbbells towards your hips, squeezing your shoulder blades together at the top of the movement.
  4. 04Lower the weights back to the starting position and repeat for the prescribed repetitions.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Palm Rotational Bent Over RowRelated variationDumbbell Pronated Grip RowRelated variationSandbag Bent Over RowRelated variationBand Bent Over RowRelated variationDumbbell Gorilla RowRelated variationSelf-Resisted Bent-Over Towel Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDual Kettlebell Bent Over RowComparable substituteDumbbell Row to KickbackComparable substituteSeated Cable RowComparable substituteInverted Row

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