GYMKC
Menu
Get the app

Dumbbell Bent Over Row

Upper backLats Rear deltsBicepsForearmsLower back Compound Dumbbell
Demo (loops)

How to do it

Starting position

  1. Hold a dumbbell in each hand and set your feet hip-width apart.
  2. Bend your knees slightly, push your hips back, and hinge your torso forward.
  3. Hinge your torso to about 45 degrees relative to the floor and keep your back straight.
  4. Let your arms hang down so the dumbbells are below your knees.

Movement

  1. Start pulling by retracting your shoulder blades first.
  2. Pull your elbows back and up, skimming your torso.
  3. When the dumbbells reach the sides of your waist, squeeze your back and pause briefly.
  4. Slowly straighten your arms and feel your back stretch.

Breathing

Exhale as you pull, inhale as you lower.

Cautions

  • If the weight is heavy, your torso will gradually rise. Use a weight that maintains your angle.
  • If your lower back rounds, stop immediately.
  • If you pull with only your arms, your back disengages, so move your shoulder blades first.

Exercise info

Primary musclesUpper backLats
Secondary musclesRear delts · Biceps · Forearms · Lower back
EquipmentDumbbell
Movement patternHorizontal pull
Rep range8–12 reps
8 similar exercises

Representative exercise: Dumbbell Bent Over Row

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

One-Arm Dumbbell RowEasierChest-Supported Dumbbell RowEasierBarbell Pendlay RowHarderRing Neutral Grip Inverted RowHarderBarbell Bent Over RowSimilar exerciseMachine T-Bar Row (Plate Loaded)Similar exerciseTable Inverted RowSimilar exerciseMachine RowSame muscle · different equipmentBand RowSame muscle · different equipmentWeighted Plate Bent-Over RowSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.