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Dumbbell Bent Over Wide Row

Step by step instructions, muscle activation and variants for the Dumbbell Bent Over Wide Row.

MediumRear shouldersTrapezius

About this exercise

The dumbbell bent over wide row is a bilateral back exercise performed with elbows flared wide, shifting emphasis toward the upper trapezius and rear deltoids compared to a standard close-elbow row. The wide elbow path mimics a reverse fly at the top, making it excellent for developing upper back thickness and shoulder-girdle stability.

How to Perform

  • Stand with feet hip-width apart, hinge at the hips to roughly 45 degrees, and hold a dumbbell in each hand with a pronated (overhand) grip
  • Let the dumbbells hang directly below your shoulders with arms extended
  • Retract the shoulder blades and row both dumbbells upward, flaring the elbows out to the sides so they finish at or above shoulder height
  • Squeeze the upper back and rear delts at the top of the movement
  • Lower the dumbbells in a controlled arc back to the start position
  • Maintain a neutral spine and braced core throughout all repetitions

Muscle Activation

Primary
Rear shouldersTrapezius
Secondary
BicepsMiddle backLower back

About the Dumbbell Bent Over Wide Row

The Dumbbell Bent Over Wide Row 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.

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