Bent Over DB Row (How To, Benefits, Common Mistakes)
The Bent Over Dumbbell Row is a classic upper-body strength exercise that targets the muscles of the back, helping improve posture, pulling strength, and upper-body balance.
It also engages the core and posterior chain as you stabilize your body in the bent-over position. This move is a staple for developing a strong and muscular back.
Primary Muscles Worked: Latissimus Dorsi, Rhomboids
Secondary Muscles Worked: Trapezius, Biceps, Core
Equipment Needed: Dumbbells
Step-by-Step Instructions
- Set-Up:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Hinge at the hips to lower your torso until it’s nearly parallel to the ground, keeping a soft bend in the knees.
- Let the dumbbells hang directly below your shoulders with your palms facing each other. Engage your core and keep your back flat.
- Execution:
- Pull the dumbbells toward your lower ribs by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top, keeping your elbows close to your body.
- Lower the dumbbells with control to the starting position.
- Tips for Proper Form:
- Keep your torso still and avoid using momentum to lift the weights.
- Maintain a neutral spine throughout the movement.
- Focus on pulling with your back muscles, not just your arms.
Key Benefits
- Builds upper and mid-back strength for better posture and pulling power.
- Strengthens the lats and rhomboids, helping to balance out pressing movements.
- Engages the core and lower body to stabilize the bent-over position.
Modifications and Variations
- Easier Option: Perform a supported row by placing one hand on a bench for extra stability.
- Harder Option: Increase the weight, pause at the top of each rep, or perform a slow eccentric (lowering) phase.
Common Mistakes
- Rounding the Back: Always keep your back flat and chest up.
- Shrugging Shoulders: Keep your shoulders down and focus on squeezing your shoulder blades together.
- Using Momentum: Avoid jerking the weights—controlled reps get better results.
Reps and Sets Recommendations
- For Beginners: 3 sets of 10–12 reps with light to moderate dumbbells.
- For Strength: 4 sets of 6–8 reps with heavier weight.
- For Hypertrophy: 3–4 sets of 8–10 reps, focusing on time under tension.
