Exercise guide
Dumbbell Bent Over Row
Middle Back · Dumbbell
Form cues
- Hinge forward, back flat
- Pull dumbbells to chest
- Squeeze shoulder blades at top
How to do Dumbbell Bent Over Row, step by step
- 1Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- 2Bend forward at the hips, keeping your back straight and your core engaged.
- 3Let your arms hang straight down towards the floor, with your elbows slightly bent.
- 4Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- 5Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 6Repeat for the desired number of repetitions.
Muscles worked
- Main muscle
- Middle Back
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.