How to do Dumbbell Bent Over Row

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: biceps, upper back, chest


With a dumbbell in each hand, hinge forwards at the hips so the angle of your spine is roughly 10-20 degrees above horizontal. Slightly bend your knees to reduce tension in your hamstrings and lower back. Look slighly forwards and down at the floor to keep your neck in alignment with the rest of your back. Keep a straight, angled spine, and engage your core by lifting your belly button up into your spine. Let the weights hang just infront of your shins, then lift them up towards the sides of your ribs without changing the angle of your back, squeezing your shoulder blades together. Control the weight back down, keeping your shoulder blades engaged. Avoid rounding your lower back or moving your upper body up and down to generate momentum.

How to make Dumbbell Bent Over Row easier

This exercise can be made easier by using a lighter pair of dumbbells, or by just holding one dumbell in one arm and performing the exercise one side at a time. Also check out our Dumbbell Bicep Curl and Dumbbell Hammer Curl as a good way to build up your arm strength to prepare for this exercise.

How to make Dumbbell Bent Over Row more challenging

Progressing to heavier dumbbells with make this more challenging. Changing the angle of your spine so that it is as close to horizontal as possible will also make this harder. Check out our Dumbbell Renegade and Push-Up too.

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