What muscles does the dumbbell bent-over row work?

The dumbbell bent-over row primarily targets the muscles of your back, including the lats, rhomboids, and traps. It also engages the biceps, shoulders, and core as secondary muscles to stabilize your body during the movement.

What equipment do I need for dumbbell bent-over rows, and are there any alternatives?

You’ll need a dumbbell and a flat bench for support when performing the dumbbell bent-over row. If you don't have a bench, you can perform it without support by hinging at the hips, or replace the dumbbell with a kettlebell or resistance band.

Is the dumbbell bent-over row suitable for beginners?

Yes, beginners can perform this exercise, especially using light weights to focus on form. Proper posture and controlled movement are key to avoiding strain and building a strong foundation.

What are common mistakes when performing dumbbell bent-over rows?

Common mistakes include rounding the back, using excessive weight, and pulling with the arm instead of engaging the back muscles. To avoid these issues, keep your spine neutral, choose a manageable weight, and focus on squeezing your shoulder blade at the top.

How many sets and reps should I do for dumbbell bent-over rows?

For strength training, aim for 3–4 sets of 6–10 reps with heavier weights. For muscle endurance or toning, use lighter weights and perform 3 sets of 12–15 reps with controlled form.

What safety tips should I follow when doing dumbbell bent-over rows?

Always maintain a flat back and engaged core to protect your lower spine. Avoid jerking the weight, and ensure you warm up properly before lifting to prevent shoulder or back injuries.

Are there variations of the dumbbell bent-over row I can try?

Yes, you can try reverse-grip bent-over rows to emphasize the biceps more, or perform both-arm bent-over rows for efficiency. You can also use a kettlebell or perform the exercise without a bench for a greater core challenge.

Dumbbell Bent-Over Row

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Place one knee and hand on a bench with your back flat and core engaged, holding a dumbbell in your opposite hand. Pull the dumbbell up toward your torso, keeping your elbow close to your body and squeezing your shoulder blade, then lower it back down with control. Keep your back straight throughout the movement.

Step-by-Step Instructions

Begin by placing a dumbbell on the floor next to a flat bench.
Position yourself by placing your left knee and left hand on the bench for support. Your torso should be parallel to the floor.
With your right hand, pick up the dumbbell from the floor, keeping your back straight and your core engaged.
Start the movement by pulling the dumbbell towards your torso, keeping your elbow close to your body. Squeeze your shoulder blade at the top of the movement.
Slowly lower the dumbbell back to the starting position, fully extending your arm.
Repeat for the desired number of repetitions, then switch sides and repeat with the opposite arm.

Explore more back exercises or bench exercises in our exercise library.

Alternative Exercises

Dumbbell One-Arm Bent-Over Row

Back

Bench • Dumbbell

Dumbbell Reverse Grip Incline Bench Two-Arm Row

Back

Bench • Dumbbell

Barbell Bent-Over Row

Back

Barbell

Kettlebell One-Arm Row

Back

Kettlebell

Frequently Asked Questions

What muscles does the dumbbell bent-over row work?: The dumbbell bent-over row primarily targets the muscles of your back, including the lats, rhomboids, and traps. It also engages the biceps, shoulders, and core as secondary muscles to stabilize your body during the movement.
What equipment do I need for dumbbell bent-over rows, and are there any alternatives?: You’ll need a dumbbell and a flat bench for support when performing the dumbbell bent-over row. If you don't have a bench, you can perform it without support by hinging at the hips, or replace the dumbbell with a kettlebell or resistance band.
Is the dumbbell bent-over row suitable for beginners?: Yes, beginners can perform this exercise, especially using light weights to focus on form. Proper posture and controlled movement are key to avoiding strain and building a strong foundation.
What are common mistakes when performing dumbbell bent-over rows?: Common mistakes include rounding the back, using excessive weight, and pulling with the arm instead of engaging the back muscles. To avoid these issues, keep your spine neutral, choose a manageable weight, and focus on squeezing your shoulder blade at the top.
How many sets and reps should I do for dumbbell bent-over rows?: For strength training, aim for 3–4 sets of 6–10 reps with heavier weights. For muscle endurance or toning, use lighter weights and perform 3 sets of 12–15 reps with controlled form.
What safety tips should I follow when doing dumbbell bent-over rows?: Always maintain a flat back and engaged core to protect your lower spine. Avoid jerking the weight, and ensure you warm up properly before lifting to prevent shoulder or back injuries.
Are there variations of the dumbbell bent-over row I can try?: Yes, you can try reverse-grip bent-over rows to emphasize the biceps more, or perform both-arm bent-over rows for efficiency. You can also use a kettlebell or perform the exercise without a bench for a greater core challenge.