Strength Strength Training How to Do a Dumbbell Bent Over Row Proper Form, Variations, and Common Mistakes By Paul Rogers Paul Rogers is a personal trainer with experience in a wide range of sports, including track, triathlon, marathon, hockey, tennis, and baseball. Learn about our editorial process Paul Rogers Reviewed by Reviewed by Tara Laferrara, CPT on August 28, 2020 Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Tara Laferrara, CPT Updated on September 01, 2020 Print Also Known As: Two-arm bent over dumbbell row, bent over two-dumbbell row Targets: Back, shoulders Equipment Needed: Dumbbells Level: Intermediate The bent over dumbbell row is widely considered to be one of the best muscle building exercises for the back and also for the shoulders. It works both areas well and has been known to improve overall strength and also build muscle. However, an individual needs some experience with weight training before getting into the bent over dumbbell row exercise. The lifter's back should be kept straight throughout the exercise. The amount of weight used for the bent over dumbbell row should be moderate until you are confident you back is strong enough to handle increased weights. It can be used as part of an upper body strength workout. Benefits The two-arm bent over dumbbell row targets many muscles in the upper and middle back. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. The pectoralis major of the chest and the brachialis of the upper arm also get worked. Your shoulder rotators are employed. This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. Knowing how to properly position your back and brace your abs can protect you from strain. Racks of dumbbells. UFO/Getty Images Step-by-Step Instructions Stand with legs about shoulder-width apart, with knees soft or slightly bent. Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart. With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise. Brace your abdominals and breathe in.Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders—slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.Lower the weights in a controlled manner while inhaling.Remain bent over until all repetitions are complete. Common Mistakes Avoid these errors so you get the most from this exercise and prevent strain or injury. Inexperience The bent over dumbbell row is an intermediate exercise with a reputation for building back and shoulder muscle. It often is listed as being for beginners, but you need to ensure you have a strong lower back and previous experience in weight training before adding this particular exercise to your program. Rounded Back or Shoulders You must keep the back straight and not curved over and the shoulders square throughout the exercise. Lifting Too Far You should not raise the weights beyond the line of the shoulders. Bending Over Too Far Your body should be bent no more than 45 degrees. Bending over farther can strain the back, especially if you are lifting heavier weights. Bent Wrist Do bend the wrist excessively up, down, or to the side. Leg Movement Your legs and hips are still throughout this exercise after you set your stance and pick up the weights. Do not squat. Too Heavy of Weight Do not lift heavy weights with this particular exercise unless you are experienced and trust your strength, shoulder joints, and back. Modifications and Variations This exercise can be performed in different ways depending on your needs and skill level. Need a Modification? Beginners often start with a one-arm bent over row. It also targets the lats. Once you are familiar with proper back position and bracing with your abs, you can progress to the two-arm bent over row. Be sure to use lighter weights until your form is perfected. Performing the row with a low pulley is generally safer for the back. Up for a Challenge? You can increase the weights so long as you are able to maintain control and perfect form. You can change your grip to target the muscles differently. You can also do the bent over row with a barbell. Hold the barbell with the palms facing in. Bend 45 degrees from the hips. Then brace the abs and perform the lift. Safety and Precautions Avoid this exercise if you have back or shoulder problems. Shoulder impingement can be a problem with heavy weights or poor form. If pain or inflammation occurs, cease the exercise. Try It Out Incorporate this move and similar ones, such as the one-arm dumbbell row back exercise, into one of these popular workouts: Home full body dumbbell workoutSquat, curl, and press workoutBack and shoulder exercises for strength conditioning Was this page helpful? Thanks for your feedback! Get exercise tips to make your workouts less work and more fun. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 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