How to do the Bent-Over Dumbbell Row
- Hinge with a dumbbell hanging under each shoulder.
- Pull both elbows toward your hips without changing your torso angle.
- Lower the weights together until your arms straighten.
Common mistakes
- Bobbing your torso to create momentum.
- Letting the dumbbells swing away from your body on the way down.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- One-Arm Dumbbell Row · Dumbbells
- Barbell Bent-Over Row · Barbell
- Resistance Band Row · Resistance bands
Frequently asked questions
What muscles does the Bent-Over Dumbbell Row work?
Primary muscle group: Back. Secondary muscles: biceps, rear deltoids, erectors.
How many reps should I do for the Bent-Over Dumbbell Row?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Bent-Over Dumbbell Row?
Compare the setup and equipment for these alternatives: One-Arm Dumbbell Row, Barbell Bent-Over Row, Resistance Band Row.