Dumbbell Bent Over Row
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Strength Training
Upper Body
Dumbbell Work
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Dumbbells
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All Levels
Overview
The standing dumbbell bent over row is a versatile upper body pull exercise that targets the back, shoulders, and arms. Performing the row from a standing, hinged position challenges core stability and grip while building balanced pulling strength. It’s a great accessory to barbell or machine rows and easy to scale for all levels.
Muscles Worked
PRIMARY:
Latissimus dorsi
Rhomboids
Trapezius
SECONDARY:
Posterior deltoids
Biceps brachii
Core (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Stand with feet hip-width apart, holding a dumbbell in each hand.
Hinge at the hips, pushing your butt back with a flat back and slight knee bend.
Let the dumbbells hang directly beneath your shoulders with palms facing in.
Pull the dumbbells toward your ribcage by driving your elbows up and back.
Squeeze your shoulder blades together at the top of the movement.
Slowly lower the dumbbells back to the starting position under control.
Maintain the hinged position and repeat for desired reps.
Benefits
Strengthens key back muscles for posture and performance
Improves grip strength and shoulder stability
Activates core to resist rotation and flexion
Accessible and easy to load progressively
Great alternative to seated or machine rows
COACHING CUES
Keep your spine long and chest open
Row with your elbows, not your hands
Don’t shrug. Keep shoulders away from ears
Pause and squeeze at the top for max engagement
Brace your core throughout to avoid rounding
Notes
Use this exercise in upper body or full-body strength training routines. Pair with pushing movements for balanced development, or include in supersets to increase training density. Adjust dumbbell weight and rep scheme based on your strength goals.