Bent Over Dumbbell Rows


  • This movement is performed with dumbbells.
  • Stand with your feet shoulder width. Bend your knees slightly to relieve stress from your lower back.
  • Grasp both dumbbells with your palms facing into your sides, thumbs pointing out. You may use wrist straps. Now, keeping your back flat and almost parallel to the ground, bring the dumbbells up keeping your elbows close to your sides. Your elbow and shoulder should form a Pause, and contract.
  • Conract and hold for 1-2 seconds. Then lower the weights back to the extended starting position.


  • Be sure to have your knees slightly bent to aid your lower back. Keep your back flat and looking up. DO NOT jerk the weight up.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Infraspinatus Teres