Bent over dumbbell row

Bent over dumbbell row

Execution instructions

Take a dumbbell in each hand with an overhand or neutral grip and stand up. Slightly bend your knees and lean your torso forward until it is almost parallel to the floor (keeping your back straight) with your buttocks slightly backward and your head up. Your arms are vertical, almost straight.
Slowly raise the dumbbells to your torso by flexing your elbows and retracting your shoulder blades. Your elbows should stay close to your body.
Hold this position for one second and then slowly return to the start position.

Important tips

This exercise is not recommended if you have back problems, prefer an alternate exercise with a pulley.

Stimulated muscles

Primary muscles Lower back Middle back

Secondary muscles Abs Biceps Forearms

Alternative exercises

Bent over barbell row

Seated row machine

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