Bent Over Lat Stretch Dumbbell Row
Dumbbell row that emphasizes a deep lat stretch at the bottom for greater muscle activation and mobility.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: rear delts, biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Hinge at the hips holding a dumbbell in one hand.
- Allow a full stretch at the bottom, then row the weight toward the hip.
- Squeeze the lat at the top.
- Lower slowly into the stretch.
- Complete reps then switch sides.
Equipment
- Dumbbell
Coaching tips
Benefits
Dumbbell row that emphasizes a deep lat stretch at the bottom for greater muscle activation and mobility.
Common mistakes
Avoid rounding the back or yanking the weight.
Make it harder
Increase dumbbell weight or slow the eccentric.
Make it easier
Reduce the weight or range.
Breathing
Inhale into the stretch, exhale as you row.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.