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How to do the Dumbbell Bent Over Rows

Primary: Upper Back · also works Biceps, Lats, Lower Back, Shoulders, Traps.

The DB Bent Over Row is a fundamental strength training exercise that targets the muscles of the upper back, while also engaging the biceps and lower back for stabilization. Performing bent-over rows with dumbbells allows for a greater range of motion and helps build hypertrophy and endurance in the back muscles. This exercise is beneficial for improving posture and upper body strength.

Demo video: Dumbbell Bent Over Rows · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.

  2. 2

    Bend your knees slightly and hinge at the hips to lower your torso until it is nearly parallel to the floor. Keep your back straight and core engaged.

  3. 3

    Allow the dumbbells to hang at arm's length from your shoulders, then pull them towards your torso by flexing your elbows and squeezing your shoulder blades together.

  4. 4

    Pause for a moment at the top of the movement before slowly lowering the weights back to the starting position.

Coaching cues

  • Keep your back flat and avoid rounding your shoulders to prevent injury.
  • Maintain a controlled motion to ensure proper muscle engagement and avoid using momentum.
  • Focus on squeezing your shoulder blades together at the top of the row to maximize the exercise's effectiveness.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Home-friendly

Dumbbell Bent Over Rows alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Chest-Supported RowDumbbell · beginner Dumbbell RowDumbbell · beginner Rear Delt FlyDumbbell · beginner Renegade RowDumbbell · intermediate Bent Over Dumbbell RowsDumbbell · intermediate Dumbbell Pendlay RowDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Bent Over Rows work?

Primary: Upper Back. Secondary: Upper Back, Biceps, Lats, Lower Back, Shoulders, Traps

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

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

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

Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Rear Delt Fly, Renegade Row, Bent Over Dumbbell Rows, Dumbbell Pendlay Row.

Is the Dumbbell Bent Over Rows good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.