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How to do a Dumbbell Bent Over Row

Writer's picture: Sarah WhiteSarah White

Dumbbell bent-over rows are highly effective for strengthening your back muscles, particularly the lats, traps, and rhomboids. They also engage your biceps and forearms, making it a great compound exercise for overall upper body development. Here's how to execute them with proper form.



Equipment needed

A pair of dumbbells (choose a weight that challenges you but allows you to maintain proper form)


Starting Position

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other.

  • Hinge at your hips, pushing your glutes back and lowering your torso until it's almost parallel to the floor.

  • Keep your back straight, core engaged, and knees slightly bent.

  • Let the dumbbells hang straight down towards the floor, arms extended.

  • Maintain a neutral neck position, gazing slightly ahead of you.


Pulling Phase

  • Exhale and pull the dumbbells up towards your chest, keeping your elbows close to your body.

  • Focus on squeezing your back muscles at the top of the movement.

  • Avoid twisting your torso or shrugging your shoulders.


Lowering Phase

  • Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.

  • Keep your back straight and avoid rounding it as you lower the weights.


Key Points for Proper Form

  • Back Flat: Maintain a neutral spine throughout the exercise. Avoid rounding or arching your back.

  • Core Engaged: Engage your core muscles for stability.

  • Elbows Close to Body: Keep your elbows tucked in towards your body as you pull.

  • Controlled Movement: Perform the exercise in a slow and controlled manner.

  • Squeeze at the Top: Focus on squeezing your back muscles at the top of the movement.

  • Neutral Neck: Avoid straining your neck by looking slightly ahead, not straight down.


exercise Modifications

  • Beginner: Start with lighter dumbbells and focus on mastering the form.

  • Advanced: Increase the weight of the dumbbells as you get stronger. You can also try variations like the Pendlay row or single-arm bent-over row.


Safety Tips

  • If you experience pain, stop the exercise and consult a healthcare professional.

  • Warm up properly before starting your workout.

  • Use a spotter if you are lifting heavy weights.

  • Avoid using momentum to swing the dumbbells.


5 Benefits of Dumbbell Bent-Over Rows

  1. They strengthen back muscles (lats, traps, rhomboids)

  2. They engages biceps and forearms

  3. They improve posture and core stability

  4. They can be done anywhere with minimal equipment

  5. Allows for bilateral training, promoting balanced muscle development


Remember to prioritise proper form and start with a weight that challenges you but allows you to maintain control. As you progress, you can increase the weight and try different variations to challenge yourself further. Enjoy the gains in back strength and overall upper-body development!



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