Bent-Over Dumbbell Row: Video Tutorial and Exercise Guide

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

dumbbell row
The bent-over dumbbell row is a great alternative exercise if you do not have a barbell, or just want to mix things up slightly.

Using dumbbells will also help target smaller stabilizer muscles that a barbell cannot hit.

The bent-over dumbbell row works a lot of the upper body muscles.

Mostly targeting the back, it is a great exercise for building thickness, rather than width.

Secondary muscles targeted are the shoulders, traps, and biceps.

Due to the position you need to hold as you complete the bent-over dumbbell row, you will also work your core muscles and postural muscles.

In this tutorial and related video, I'll show you the proper technique of the exercise, so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you while avoiding the potential of injury.

Check out the full video tutorial below to learn the fine form points of the bent-over dumbbell row.

Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.

Here's how to do the bent-over dumbbell row the right way!

 

Bent-Over Dumbbell Row – Step-By-Step Technique

  • Step 1: Stand in front of your dumbbells, both of even weight.
  • Step 2: Bend yourself forward, hinging at the hip and keeping your back flat. Grip the dumbbells and raise yourself up slightly, keeping your back flat.
  • Step 3: Holding this position, squeeze your shoulder blades back and down, to isolate the lats.
  • Step 4: Row the dumbbells up, keeping your elbows close to your sides throughout. Pause at the top of the movement and squeeze your lats.
  • Step 5: Lower the dumbbells back to the lowest point, slow and controlled, keeping your shoulder blades drawn down and back.
  • Step 6: Repeat steps 3-5 for the prescribed number of reps.

Pro Tip #1: To start, complete this exercise as a finisher exercise, with 3 sets of 10-12 reps.

Pro Tip #2: Make sure your back does not round throughout the exercise. Keep your back flat.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube Channel.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

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Join the #1 Health & Fitness Program
for Busy Women 40+
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