Dumbbell Bent Over Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand with the feet about hip width and a dumbbell in each hand.
- Hinge at the hips with soft knees until the torso is about 45 degrees to the floor, the dumbbells hanging at arm's length under the shoulders.
- Row both dumbbells up to the sides of the ribs, driving the elbows back past the body.
- Lower under control to straight arms without letting the back round or the torso rise.
FORM TIPS
- The torso angle stays fixed. Standing up a little more on every rep moves the work off the back and onto the hips.
- Both bells come up together, so the low back holds the hinge for the whole set. Brace before each rep as you would for a barbell row.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.