Dumbbell Bent-Over Row

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Latissimus Dorsi, Teres Major, Trapezius, Rhomboids

Secondary muscles

Posterior Deltoids, Biceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend at your hips and knees to lower your torso until it is nearly parallel to the floor, keeping your back straight.
2. Let the dumbbells hang directly below your shoulders, arms fully extended.
3. Pull the dumbbells towards your torso, leading with your elbows and keeping them close to your body. Squeeze your shoulder blades together at the top of the movement.
4. Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.

Form tips

• Avoid using momentum; perform the movement slowly and with control to maximize muscle engagement.
• Breathe out as you pull the dumbbells towards your torso and breathe in as you lower them back down.
• Ensure your elbows remain close to your body throughout the exercise to protect your joints.