Pull · Regular
Dumbbell Bent Over Row
Rowing two dumbbells while holding a hip hinge, which builds your upper back and the strength to hold a flat spine.
Demo by Cole, an AI coach. Its start and end, as stills.
- Works
- upper back, lats; also biceps, rear delts, lower back, hamstrings
- Kit
- Dumbbell
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Hold a dumbbell in each hand, knees soft, and hinge forward until your torso is at about 45 degrees. Let the weights hang under your shoulders, palms facing each other.
While you move
- Hold the hinge, back flat
- Elbows drive back to your hips
- Squeeze your shoulder blades
- Lower with control
Avoid
- Standing up taller as you row
- Rounding your back
- Jerking the weights up with momentum
Take care if you have trouble with your lower back.