DB Bent Over Row
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms
Stabilizer:Core
📋 How to Perform
- Assume a standing position while holding a dumbbell in each hand with a neutral grip.
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades.
- Pull the dumbbells towards your body until the elbows are at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Rounding the lower back while hinged, which puts the load on the spine instead of the hips.
- Letting the torso rise as the set goes on, which shifts work from the lats to the upper traps.
- Jerking the weights up with the hips, which uses momentum instead of the back muscles.
