How to Do Dumbbell Bent Over Row

Dumbbell Bent Over Row is a back exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bent Over Row

  1. 01Hinge at the hips with a slight bend in the knees until the torso is nearly parallel to the floor.
  2. 02Hold a pair of dumbbells with a neutral grip, letting the arms hang straight down from the shoulders.
  3. 03Retract the scapulae and pull the dumbbells toward the waist, keeping the elbows close to the ribs.
  4. 04Squeeze the back muscles at the top of the rep before lowering the weights to full extension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bent Over Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Pull the dumbbells toward the hips rather than the armpits to maximise lat engagement and prevent the traps from taking over.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bent Over Row questions

What muscles does Dumbbell Bent Over Row work?

Dumbbell Bent Over Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Bent Over Row correctly?

Hinge at the hips with a slight bend in the knees until the torso is nearly parallel to the floor. Hold a pair of dumbbells with a neutral grip, letting the arms hang straight down from the shoulders. Retract the scapulae and pull the dumbbells toward the waist, keeping the elbows close to the ribs. Squeeze the back muscles at the top of the rep before lowering the weights to full extension.

What is the A90 coach tip for Dumbbell Bent Over Row?

Pull the dumbbells toward the hips rather than the armpits to maximise lat engagement and prevent the traps from taking over.

Is Dumbbell Bent Over Row suitable for beginners?

Dumbbell Bent Over Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bent Over Row?

Dumbbell Bent Over Row uses dumbbell.

A90 Intelligence

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