Bent over Dumbbell Row

In SetGrip: Dumbbell Row (Bent over)

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Bilateral (both sides together)
Category
Strength

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Rowing two dumbbells from a hinge frees each hand to find its own path - palms can turn and elbows can track naturally, which a fixed barbell never allows. The tradeoff is stability: with no bar tying your hands together, heavy bells test your hinge quickly, so most lifters keep this in the 8-12 rep range.

How to do the Bent over Dumbbell Row

  1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
  2. Bend forward at the hips, keeping your back straight and your core engaged.
  3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
  4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without dumbbell

Easier and harder

Frequently asked questions

What muscles does the Bent over Dumbbell Row work?

The Bent over Dumbbell Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Bent over Dumbbell Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bent over Dumbbell Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Bent over Dumbbell Row?

If you cannot do the Bent over Dumbbell Row, try the Bent Knees Smith Machine Inverted Row, the Smith Machine Inverted Row or the Inverted Pull-Up. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Bent over Dumbbell Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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