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Bent-over dumbbell row

beginnerdumbbellscompound exercise
Bent-over dumbbell row: start of the movement
1 · start
Bent-over dumbbell row: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps

Correct technique

  1. 1Rest one hand and knee on the bench, back straight.
  2. 2Your free hand holds the dumbbell below your shoulder.
  3. 3Pull your elbow along your body to your hip.
  4. 4Slowly lower into a stretch.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Torso rotating.
  • ✕Pulling to the chest instead of the hip.

Similar exercises

Bent-over barbell row
barbell
Seated cable row
cable
Chest-supported row
dumbbells, bench
Inverted rows (Australian pull-ups)
pull-up bar
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