Bent-Over Dumbbell Row

A two-arm bent-over row with a dumbbell in each hand. The free movement of independent dumbbells lets the elbows track natural and adds a stability demand that a barbell row hides.

How to do it

1. Stand with feet hip-width, holding a dumbbell in each hand at the sides, palms facing in.
2. Hinge at the hips with a flat back until the torso is roughly 30–45 degrees from horizontal, dumbbells hanging directly below the shoulders.
3. Brace the core and pull both dumbbells up and slightly back, driving the elbows past the ribs.
4. Squeeze the upper back at the top, keeping the elbows tucked.
5. Lower under control to the starting position with the arms fully extended.
6. Repeat for the recommended number of repetitions.

Tips

• The torso angle stays fixed throughout — no rocking up to help the dumbbells.
• Pull to the lower ribs/belly, not to the chest; that line keeps the lats loaded.
• If the lower back rounds, hinge less and reset before the next set.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid, Traps