Dumbbell Bent Over Row

Exercise Information

  • Alternative Names: Bent over dumbbell row, bent over two dumbbell row, bent over rows with dumbbells
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Upper back, shoulders, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations: Bent over row with a barbell or v-bar
  • Alternative: Dumbbell wide row

The dumbbell bent over row, unlike the basic dumbbell row, is performed in a standing position with two dumbbells in your hand and then flexing at the waist to bring your torso forward. It should only be included in your workout routine if you do not have any back issues.

Dumbbell Bent Over Row Exercise Information

  • Alternative Names: Bent over dumbbell row, bent over two dumbbell row, bent over rows with dumbbells
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Upper back, shoulders, abs
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps each
  • Variations: Bent over row with a barbell or v-bar
  • Alternative: Dumbbell wide row

Dumbbell vs Barbell Bent Over Row

As compared to the barbell variation, the dumbbell variety is good for addressing muscular imbalances, and it helps in correcting asymmetries that might exist between the right and left sides of your body.

The dumbbell variety is not as useful as the barbell bent over row when it comes to getting used to lifting exercises like power cleans and deadlifts. Due to this reason, weightlifters and powerlifters commonly incorporate the barbell version into their training.

How to do Dumbbell Bent Over Row

Start the exercise by holding two dumbbells (weighing about 20-25 lbs) with a neutral grip. Squeeze your back muscles and pause for a second at the top of the motion. Lower the dbs back to the initial position.

Dumbbell Bent Over Row

Bent Over Dumbbell Row Tips

  • Try different head positions (packing the neck or looking forward) to find out which one works best for you.
  • If your biceps are being overworked and the back is underused, use a false grip (avoid wrapping your thumb around the dumbbell).

Variation with a Barbell or V-Bar

It is a weight-training exercise similar to the dumbbell version except that you perform it with either a barbell or a long bar with landmine attachment.

Alternative Exercise

Dumbbell Wide Row

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