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Bent-Over Dumbbell Row: How to Do It and Muscles Worked

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Equipment
Dumbbell
Muscle group
Back
Main muscles
latissimus dorsi, rhomboids
Also working
biceps, spinal erectors
Mechanics
Compound
Pattern
Horizontal pull
Level
Intermediate

The Bent-Over Dumbbell Row is an intermediate compound exercise that builds pulling strength. By holding a hip hinge and pulling weights toward your torso, you train a fundamental horizontal pull movement pattern.

This exercise heavily targets the back, specifically the latissimus dorsi and rhomboids. You also rely on your biceps to assist the pull and your spinal erectors to maintain a stable, flat back throughout the set.

How to do it

Grab a pair of dumbbells and stand with your feet roughly shoulder-width apart. Push your hips back to hinge forward until your torso is nearly parallel to the floor, letting the weights hang straight down.

  1. Brace your core and keep your back flat with a neutral neck.
  2. Pull the dumbbells up toward your lower ribcage by driving your elbows up and back.
  3. Squeeze your shoulder blades together at the top of the movement.
  4. Lower the dumbbells slowly back to the starting position with your arms fully extended.

Sets, reps and load

Start with 3 sets of 8 to 12 repetitions. Rest for 60 to 90 seconds between sets to ensure you maintain proper form.

Choose a weight that challenges you on the last two reps while allowing you to keep a strict, flat back.

Common mistakes

  • Rounding the back. Keep your chest up and push your hips back to engage your spinal erectors.
  • Yanking the weight. Use a slow, controlled motion instead of relying on momentum to lift the dumbbells.
  • Standing up too straight. Maintain a deep hinge so your torso stays close to parallel with the floor.
  • Flaring the elbows. Keep your elbows tucked relatively close to your sides as you pull the weight up.

Make it easier or harder

Easier

  • Single-arm dumbbell row supported on a bench
  • Chest-supported dumbbell row on an incline bench

Harder

  • Barbell bent-over row
  • Paused bent-over dumbbell row

Before you load it up

  • This exercise loads the lower back in a hinged position. If you have a current back injury or back pain that spreads into the leg, get it assessed first and start very light.
  • Grip often gives out before the target muscle; straps or a lighter load are reasonable while grip strength catches up.

Swaps and related back exercises

Same muscle group with different equipment:

More dumbbell options:

Browse all dumbbell exercises or every back exercise.

When to see a doctor or physio

  • Sharp or shooting pain in your lower back.
  • Numbness or tingling radiating down your arms.
  • A sudden pinch or tear sensation in your shoulder joint.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.