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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Trapezius
- Equipment
- Dumbbells
Dumbbell Bent-Over Row
4 steps Updated 29/08/2026
Dumbbell Bent-Over Row is a free weights exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Upper Back (Trapezius using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend at your hips and knees to lower your torso until it is nearly parallel to the floor, keeping your back straight.
- Let the dumbbells hang directly below your shoulders, arms fully extended.
- Pull the dumbbells towards your torso, leading with your elbows and keeping them close to your body. Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.
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Variations and related exercises
Band Bent-Over Row
Barbell Bent Over Row
Barbell Bent Over Row Pronated Grip
Barbell Bent Over Row Supinated Grip
Last updated: 29/08/2026
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Dumbbell Bent-Over Row
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