About this exercise
The bent-over dumbbell row builds the lats and mid-back while engaging the biceps and rear shoulders, with the core working to stabilize your hinged position.
Dumbbell bent over row back
Step by step instructions, muscle activation and variants for the Dumbbell bent over row back.
MediumMiddle back
How to Perform
- Hold a dumbbell in each hand and hinge forward at your hips with a flat back
- Let the dumbbells hang at arm's length beneath your shoulders
- Brace your core and keep your knees slightly bent
- Pull both dumbbells toward your waist, driving your elbows back
- Squeeze your shoulder blades together at the top
- Lower the dumbbells under control and repeat
Muscle Activation
Primary
Middle back
Secondary
BicepsRear shouldersCore
Common Mistakes
Common mistakes content is coming soon.
About the Dumbbell bent over row back
The Dumbbell bent over row back is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.