Supported Dumbbell Bent-Over Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Supported Dumbbell Bent-Over Row

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

EasyMiddle back

About this exercise

The dumbbell bent-over row is a compound exercise that targets the upper and middle back muscles, including the lats, rhomboids, and traps. It also engages the biceps and core for stability, making it an effective movement for building a stronger back and improving posture.

How to Perform

  • Place your right knee and right hand on a flat bench for support, keeping your back flat and parallel to the floor
  • Hold a dumbbell in your left hand with your arm fully extended toward the floor
  • Pull the dumbbell toward your torso, squeezing your shoulder blade at the top of the movement
  • Slowly lower the dumbbell back to the starting position
  • Complete the desired repetitions, then switch sides

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Supported Dumbbell Bent-Over Row

The Supported Dumbbell Bent-Over 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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