Dumbbell Bent-Over Row

oec:dumbbell-bent-over-row

A bilateral free-weight row performed in a hip-hinged stance to build upper-back and lat strength while challenging posterior chain endurance.

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Also called: Bent-Over Dumbbell Row, Two-Arm Dumbbell Row, Dual Dumbbell Bent-Over Row, Bent Over Dumbbell Rows (Two Arms)

How to do it

Stand holding a dumbbell in each hand with feet hip-width apart.
Unlock your knees slightly and hinge at the hips, pushing your glutes back until your torso is angled between 45 and 75 degrees relative to the floor.
Maintain a flat, neutral spine and let the dumbbells hang directly below your shoulders with fully extended arms.

Initiate the pull by retracting your shoulder blades and driving your elbows toward your hips.
Pull the dumbbells upward until your elbows reach or slightly pass your torso, squeezing your back muscles at the peak.
Lower the dumbbells smoothly back to the starting hang position, allowing full extension of the arms and controlled protraction of the scapulae.

Inhale and brace your core before initiating the pull, and exhale as you lower the weights or at the bottom between reps.

Rounding the lumbar spine during the set.: Brace the abdominal wall, keep the chest open, and hinge deeply into the hips rather than bending from the waist.
Using excessive hip thrust and torso momentum to swing the dumbbells up.: Lock your torso angle in place and perform the row solely through arm and scapular movement.
Shrugging the shoulders up toward the ears.: Depress the shoulders and focus on pulling the elbows back toward the hip crease rather than straight up.

Avoid this unsupported variation if acute lower back fatigue compromises spinal neutral.

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