How to Do a Dumbbell Bent Over Row

  1. Hold a dumbbell in each hand, hinge at your hips with a slight bend in your knees, keeping your back flat and chest up..
  2. Pull the dumbbells towards your waist by bending your elbows and squeezing your shoulder blades together..
  3. Slowly lower the dumbbells back to the starting position.

Muscles Affected


Primary muscles:Latissimus dorsi, rhomboids, trapezius

Secondary muscles: Biceps, rear deltoids

Equipment:Dumbbells

Band Reverse Plank

Proper Form And Breathing Pattern

Maintain a neutral spine and avoid rounding your back. Exhale as you pull the dumbbells up. Inhale as you lower them down.


Sets And Reps

Do 3 sets of 8–12 reps.

Benefits of Dumbbell Bent Over Row

  1. Strengthens your upper back and improves posture by targeting key back muscles.
  2. Enhances arm and shoulder stability, supporting overall upper body strength.