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How to do the Dumbbell Bent Over Row_back

BackBack & LatsDumbbellIntermediate

The dumbbell bent over row is one of the most effective tools for building a thick, powerful back because it demands both strength and postural control simultaneously. Master this movement and you build the lats, rhomboids, and rear delts that create true upper body dominance.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Hinge at the hips until your torso is nearly parallel to the floor, soft bend in the knees, core braced tight.
  2. Let the dumbbells hang straight down from your shoulders with a neutral grip, shoulders packed down away from your ears.
  3. Drive your elbows back and up past your ribcage, pulling the dumbbells toward your hip, not your chest.
  4. Lower the dumbbells under full control over two counts, feeling the stretch in your lats at the bottom before the next rep.

Common mistakes

  • Using momentum by jerking the torso upright to swing the weight up, which removes load from the back entirely. Fix by slowing the lift and keeping your torso angle locked throughout the set.
  • Rowing the dumbbells toward the chest instead of the hips, which shifts emphasis to the rear delts and traps. Fix by thinking of driving your elbow toward your back pocket.
  • Letting the shoulders shrug and round forward at the bottom of each rep, losing tension in the lats. Fix by actively depressing and retracting the shoulder blade before initiating every pull.

Pro tip — At the top of each rep, pause for a full one count and consciously squeeze your shoulder blade toward your spine. Most lifters rush through this position and never fully recruit the mid-back musculature that separates a developed back from an average one.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
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