Bent Over Dumbbell Row
The bent over dumbbell row is a bilateral back exercise targeting the lats and rhomboids through a two-arm pulling motion. Using dumbbells allows for a greater range of motion and helps correct strength imbalances between sides.
How to do it
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Hinge forward at the hips to bring your torso close to parallel with the floor, maintaining a neutral spine.
- Let the dumbbells hang at arm's length below your chest.
- Pull both dumbbells toward your hips simultaneously by driving your elbows back.
- Pause at the contracted position, squeezing your lats.
- Slowly lower the dumbbells back to the starting position and repeat.
Form cues
- Hinge your hips back until your torso is nearly parallel to the floor.
- Keep your spine neutral and your neck relaxed.
- Pull the dumbbells toward your hips, not your chest.
- Squeeze your shoulder blades together at the top of the movement.
Breathing: Exhale as you pull the dumbbells up toward your hips, and inhale as you slowly lower them back to the starting position.
Common mistakes
- Rounding your lower back, which places unnecessary stress on the spine instead of your upper back muscles.
- Using momentum or swinging the torso to lift the weights, which reduces the work done by your lats.
- Pulling the weights straight up toward the chest rather than back toward the hips, shifting the focus away from the targeted muscles.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you have lower back discomfort, ease off or choose a chest-supported alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my lower back than my upper back?
This usually happens if your torso is too upright or if your lower back rounds during the hinge. Focus on keeping a neutral spine and lightening the weight until you can maintain the position.
Should I pull the weights to my chest or my hips?
Pulling toward your hips aligns better with your lat muscle fibers and keeps your shoulders in a safer, more natural path than pulling straight up to the chest.
How often can I include this row in my weekly routine?
2 to 3 times per week with at least one rest day between sessions is a great starting point for most beginners.