Dumbbell Bent Over Row

Also known as: bent over dumbbell row

Intermediate

Upper Back

Dumbbell

Use independent dumbbell loading to build pulling strength and back density: Dumbbell Bent Over Row earns a spot in every back session.

How to do Dumbbell Bent Over Row

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

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Dumbbell Bent Over Row Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.

Common Dumbbell Bent Over Row Mistakes

Dropping the bells hard at the end of a set

Lower them under control so the last rep still counts as training.

Using body english to move weight the back cannot

Lock the torso angle and let only the arms travel.

Easier and Harder Than Dumbbell Bent Over Row

Easier progression

Cable Seated Row

Harder progression

Suspended Row

Swap Dumbbell Bent Over Row For

Cable Rope Crossover Seated Row

Kettlebell Alternating Renegade Row

Band One Arm Standing Low Row

Dumbbell Bent Over Row — Frequently Asked Questions

How do you do the Dumbbell Bent Over Row?

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body. Bend forward at the hips, keeping your back straight and your core engaged. Let your arms hang straight down towards the floor, with your elbows slightly bent. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Bent Over Row work?

The Dumbbell Bent Over Row primarily targets the upper back. It is classified as a back exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Bent Over Row should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Bent Over Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

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

Try the Cable Rope Crossover Seated Row, Kettlebell Alternating Renegade Row or the Band One Arm Standing Low Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Bent Over Row the same as the bent over dumbbell row?

Yes. The Dumbbell Bent Over Row is also commonly called the bent over dumbbell row. Different gyms and training programs label it differently, but "bent over dumbbell row" refer to this same movement.