Workout | Bent Over Dumbbell Row |
Primary Muscle Group | Lats |
Secondary Muscle Group | Traps, Biceps |
Equipment Required | Dumbbell |
Force Type | Pull |
Mechanics | Compound |
Exercise Type | Strength |
Difficulty | Intermediate |
Muscle Groups
- Primary Muscle GroupThe Bent Over Dumbbell Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms to a lesser degree. This movement is highly effective for building back strength and improving posture.
By using dumbbells, this exercise allows for a greater range of motion and helps improve muscle imbalances between the left and right sides of the body. The Bent Over Row is perfect for anyone looking to develop a strong, defined back and enhance overall upper-body strength.
The Bent Over Dumbbell Row primarily strengthens the muscles of the upper back, improving posture and enhancing overall back definition. It also engages the biceps, forearms, and core, making it a great full-body movement that targets multiple muscle groups.
This exercise helps correct muscle imbalances, as it requires each side of the body to work independently. It is especially effective for improving pulling strength, which is essential for exercises like deadlifts and pull-ups.
Additionally, the bent-over position engages the core and lower back, improving stability and balance during the movement.
Keep your back flat and core engaged throughout the movement to avoid rounding your spine. Focus on squeezing your shoulder blades together at the top of the row to maximize back engagement. For an added challenge, try pausing at the top of the movement or slowing down the lowering phase to increase time under tension. Ready to build a stronger, more defined back? Let’s row!
Level | Sets | Reps | Progression Tips |
---|---|---|---|
Beginner | 2 | 8-10 | Start with lighter dumbbells to focus on form and posture. Make sure your back remains flat throughout the movement and that you are fully extending your arms between each rep. |
Intermediate | 3 | 10-12 | Increase the weight slightly, focusing on squeezing your shoulder blades together at the top of the row. Control the lowering phase to maximize muscle engagement. |
Advanced | 4 | 12-15 | Use heavier dumbbells and slow down the eccentric (lowering) phase to increase time under tension. You can also add a pause at the top of the movement for extra intensity. |
This exercise primarily targets the latissimus dorsi, rhomboids, and trapezius muscles in the upper back. It also engages the biceps, forearms, and core for stabilization.
Yes, beginners can perform this exercise with lighter weights to focus on mastering form and posture. It’s a great exercise for building strength and improving posture.
To increase the difficulty, use heavier weights, slow down the eccentric (lowering) phase, or add a pause at the top of the movement to increase time under tension and muscle activation.
Include this exercise 2-3 times per week as part of your back or upper body workout. It pairs well with other pulling movements like pull-ups and deadlifts for a complete back routine.
Avoid rounding your back or using momentum to lift the dumbbells. Keep your core engaged, and focus on using your back muscles to perform the row, not your arms or shoulders.
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