Demo & instructions
Dumbbell Bent-Over Row
Also known as: Two-Arm Dumbbell Row, Bent-Over Dumbbell Row
Instructions
Hinged forward at the hips with no support, you row a dumbbell in each hand toward your waist. It builds the whole back with nothing but dumbbells, while your hips and trunk learn to hold a strong position.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Stand with feet hip-width apart holding a dumbbell in each hand.
- 2Soften your knees and push your hips back until your torso is about forty-five degrees or lower, back flat.
- 3Let your arms hang straight down under your shoulders with palms facing each other.
Execution
- 1Pull both dumbbells up toward your lower ribs, driving your elbows back past your sides.
- 2Squeeze your shoulder blades together briefly at the top.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
