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Instructions
- Stand with feet shoulder-width apart holding dumbbells with a neutral grip.
- Bend your knees slightly and hinge forward at the hips keeping your back straight.
- Let the dumbbells hang at arm's length beneath your shoulders.
- Pull the dumbbells towards your lower rib cage keeping elbows close to your torso.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells slowly back to the starting position with control.
Technical Tips
- Keep your core tight to protect your lower back.
- Avoid rounding your back throughout the movement.
- Maintain a neutral neck position by looking slightly ahead.
- Do not jerk the weights; control the movement throughout.
Breathing Tips
- Inhale while lowering the dumbbells.
- Exhale as you pull the dumbbells towards your rib cage.
Medical restrictions
- Lower back injuries
- Herniated disc
- Severe shoulder impingement
How do I keep my lower back safe during bent over dumbbell rows?
To keep your lower back safe during bent over dumbbell rows, maintain a flat back by hinging at your hips, engage your core throughout the movement, and avoid excessive arching or rounding of the spine.
What muscles do bent over dumbbell rows work?
Bent over dumbbell rows primarily work the back muscles including the lats, rhomboids, and lower back, while also engaging the biceps, rear delts, and core stabilisers for control and support.
Should I use heavy or light weights for bent over dumbbell rows?
You should use a weight that allows you to perform the exercise with strict form for your target reps. Moderate to heavy weights are effective for strength, but ensure your lower back remains protected throughout.
Is bent over dumbbell row good for building muscle mass?
Yes, the bent over dumbbell row is excellent for building muscle mass in the back as it engages multiple large muscle groups and allows progressive overload with good form and technique.
Can beginners do bent over dumbbell rows safely?
Yes, beginners can perform bent over dumbbell rows safely if they learn proper hip hinge mechanics, maintain a straight back, and start with light weights to master their technique before increasing load.
The bent over dumbbell row is a powerful compound exercise designed to build strength and muscle mass in the back. It involves pulling two dumbbells towards your torso while hinging at the hips, which targets the entire back chain. This exercise is ideal for improving posture, enhancing upper body pulling strength, and supporting overall functional fitness by engaging stabilising muscles in the core and shoulders. It also plays a crucial role in balanced physique development for bodybuilding and general strength training routines. The bent over dumbbell row allows for a natural range of motion, making it joint-friendly when performed with correct form. It is widely used in fitness programs to correct muscular imbalances caused by overdominant pressing exercises and to support healthy shoulder mechanics. Incorporating this exercise into your routine will build a strong, muscular back and enhance lifting performance in both daily tasks and athletic movements.