Dumbbell Bent-Over Row
A two-arm dumbbell row performed from a hip hinge, with no bench needed. It's the standard way to train the upper back and lats when dumbbells are the only equipment available.
Equipment: Dumbbells
How to do it
- 1Stand with your feet about hip-width apart, holding a dumbbell in each hand with your palms facing each other.
- 2With a slight bend in your knees, hinge at your hips until your torso is roughly 45 degrees to the floor, keeping your back flat and letting your arms hang straight down.
- 3Pull the dumbbells toward your lower ribs, driving your elbows back and squeezing your shoulder blades together at the top.
- 4Lower the dumbbells with control until your arms are straight again, keeping your torso angle the same throughout the set.
Common mistakes
- Letting the lower back round, or standing a little more upright with every rep as fatigue builds.
- Using the hips and momentum to swing the weight up instead of pulling with the back.
- Shrugging the shoulders toward the ears instead of pulling the elbows back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Bent-Over Row safe for beginners?
Generally, yes. The Dumbbell Bent-Over Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Dumbbell Bent-Over Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have dumbbells for the Dumbbell Bent-Over Row?
The Kettlebell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Kettlebell RowRelated exercises
Learn more
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