Dumbbell Bent Over Row
Strengthens the back and improves posture
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Upper back and lats. Secondary: biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hinge at hips with slight knee bend
- Step 2: Hold dumbbells with arms extended
- Step 3: Pull dumbbells toward your sides squeezing shoulder blades
- Step 4: Lower with control
- Step 5: Repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Strengthens the back and improves posture
Common mistakes
Rounding the back or using momentum
Make it harder
Increase weight
Make it easier
Use lighter weight or single arm supported
Breathing
Exhale when pulling up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Resistance Band Scapular Rotation
Intermediate · 4 sets × 12-15 repsBent Over Rotational Rows with a Resistance Band
Intermediate · 5 sets × 12-15 each sideRenagade Row with Rotation
Beginner · 4 sets × 12-15 repsCable Rotational Row
Beginner · 4 sets × 12-15 repsDumbbell Shrugs
Beginner · 3 sets × 12-15 repsWrestlers Barbell Row Fast Concentric
Intermediate · 5 sets × 10-20 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.