Dumbbell Bent Over Rows

Owen Jones

17 Sep 2024

Step 1
Stand straight, holding a dumbbell in each hand with a neutral grip. Lean forward until your torso is approximately parallel to the floor (or slightly higher), then begin the movement by pulling your elbows behind your body and bringing your shoulder blades together.
Step 2
Pull the dumbbells towards your body until your elbows are at the midline (or just behind), then slowly lower the dumbbells back to the starting position under control. Repeat for the desired number of repetitions.

Dumbbell Bent Over Rows targets Upper Back as seen below.

Keep some tone in your abs as you pull the dumbbells into your body to ensure you don't over-arch your spine.
Don't let momentum dictate the movement, control the dumbbells throughout the repetition.
Do not allow your head to protrude forward as you pull.

Beginner

Intermediate

Owen Jones

17 Sep 2024