Dumbbell Bent Over Row: How-to, Tips & More
The Dumbbell Bent Over Row is a beginner compound exercise for your mid back. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Besides the mid back, it also works your lats, biceps and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
Lower back
Secondary
How to do the Dumbbell Bent Over Row
- Hold a dumbbell in each hand and hinge forward with a flat back.
- Let the dumbbells hang under your shoulders.
- Row them to your lower ribs, squeezing your shoulder blades together.
- Lower slowly.
Dumbbell Bent Over Row tips
- Keep your neck in line with your back.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Compound
Dumbbell Bent Over Row alternatives
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported T-Bar Row
Chest supported t bar row machine
Elbow Lift
Chair
High Row Machine
High row machine
Frequently asked questions
What muscles does the Dumbbell Bent Over Row work?
The Dumbbell Bent Over Row mainly works your mid back, with help from your lats, biceps and lower back.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Bent Over Row good for beginners?
Yes. The Dumbbell Bent Over Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Bent Over Row?
You need dumbbells.
Add Dumbbell Bent Over Row to your program
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