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Bent-Over Dumbbell Row: how to do it

Hinged forward with a flat back, pull two dumbbells from straight arms to the hips, then lower them back to straight arms.

DUMBBELL

Step by step

  1. Hinged to about 45°, back flat, knees soft, arms all the way down.

    01 Hinged to about 45°, back flat, knees soft, arms all the way down.

    Avoid: the back rounding as the arms reach down: the lower back takes it.

  2. Pull the elbows back along the body, squeeze the shoulder blades.

    02 Pull the elbows back along the body, squeeze the shoulder blades.

    Avoid: standing up to swing the weight: the lower back takes the jerk.

In short

  1. Deadlift the dumbbells up, then hinge to about 45°, knees soft, back flat
  2. Pull the elbows back along the body, squeeze the shoulder blades
  3. Lower all the way, arms straight
EASIER
Ring Row
HARDER
Renegade Row

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