How to Do a Dumbbell Bent-Over Row: Proper Form, Variations, and Common Mistakes

The bent-over dumbbell row is one of the best muscle-building exercises for the back. Select a weight that is challenging but can be lifted without sacrificing form when incorporating this exercise into your strength training workout.

How to Do a Dumbbell Bent-Over Row

Stand with your legs shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand, also at shoulder-width, with your palms facing each other. Bend over at a 45-degree angle (no lower) and take a deep breath in.

1. Pull the dumbbells straight up, toward the sides of your chest, on an exhale. Take the upper arms no higher than parallel with the shoulders (slightly lower than the shoulders is fine). While lifting, keep the wrists from moving as much as possible.
2. Lower the weights in a controlled manner to the starting position as you inhale. Remain bent over until all repetitions are complete.
   

Benefits of Dumbbell Bent-Over Rows

The two-arm bent-over dumbbell row targets many muscles in the upper and middle back, including the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, and teres minor. The pectoralis major (chest) and brachialis (upper arm) also get worked along with the shoulder rotators.

One of the benefits of bent-over rows is that they can improve the stability of your spine. Using dumbbells makes this a moderate-intensity exercise, enabling you to burn more calories when you add this movement to your workout routine.

The dumbbell bent-over row is a compound, functional exercise in that you use this same motion throughout the day, such as when picking up heavier objects. Knowing how to properly position your back and brace your abs can protect you from strain.

Other Variations of the Dumbbell Bent-Over Row

You can vary this exercise to better fit your fitness level and goals.

Dumbbell Bent-Over Row in Lunge Position

Do this exercise in a lunge position and you can work your hamstrings and glutes in addition to your back. Plus, some people find it easier to balance in this position. To do it, stand with one leg back and the other forward while doing your dumbbell bent-over rows.

Single-Arm Dumbbell Bent-Over Row

Instead of lifting both weights simultaneously, lift them one at a time. Unilateral movements (those that only use one side of the body at a time) are better for increasing power output than bilateral movements (those that use both sides of the body at the same time).

You can do single-arm rows by switching back and forth between the right and left arm continuously (right-left-right-left) or by doing all of your reps on the right side followed by all of the reps on the left.

Barbell Bent-Over Row

You can also do the bent-over row with a barbell. If you choose this variation, hold the barbell with the palms facing in, bend 45 degrees at the hips, then brace the abs and lift the weight.

Common Mistakes

Avoid these errors so you get the most from this exercise and prevent strain or injury.

Rounded Back or Shoulders

Keep your back straight (not curved) and shoulders square throughout the exercise. If you have a hard time with your back rounding, it is a sign that you may be trying to lift too much weight. Choose dumbbells light enough to enable the proper form.

Lifting Too Far

Avoid raising the weights beyond the line of the shoulders. Lifting too high puts you at risk of injuring the shoulder area.

Bending Over Too Far

Your body should be bent forward no more than 45 degrees. Bending over more than this can strain the back, especially if you are lifting heavier weights.

Bent Wrists

Try not to bend your wrists up, down, or to the side. Instead, aim to keep this joint as stationary as possible during the exercise.

Leg Movement

Your legs and hips are still throughout this exercise (after you set your stance and pick up the weights). Do not squat or otherwise move the lower body.

Excessive Weight

Don't lift heavy weights with this particular exercise unless you are experienced and have built strength in your back and shoulders.

Safety and Precautions

Avoid this exercise if you have lower back pain. Also, be careful if you use heavier weights as this can lead to shoulder impingement (as can poor form).

If pain occurs in the shoulder or back when doing dumbbell bent-over rows, cease the exercise and consult with your doctor or physical therapist. You can increase the amount of weight you lift once you are able to maintain control and perfect form.

Try It Out

Incorporate this move and similar ones into one of these popular workouts:

• At-Home Full Body Dumbbell Workout
• Squat, Curl, and Press Workout
• Back and Shoulder Workout