Dumbbell Bent-Over Row
Expert Advice
Focus on pulling the dumbbells towards your waist rather than your chest to better target the lats.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
- Let the dumbbells hang at arm's length with palms facing each other.
- Bend your elbows and pull the dumbbells to your side.
- Lower them back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Lats40%
Traps15%
Secondary
Biceps10%
Forearms10%
Chest10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Bent-Over Row work?
Dumbbell Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Bent-Over Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Bent-Over Row suitable for beginners?
Dumbbell Bent-Over Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
