Bent Over Dumbbell Row Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Pull
  • Beginner
  • Biceps, Lats, Shoulders
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Middle Back Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Select the appropriate dumbbells and place them on the floor in front of you.
  2. Bending at the knees and keeping your back straight squat down and pick up the dumbbells with an overhand grip (palms facing the floor).
  3. Get into the starting position by keeping your back straight and bending at the knees. Let the dumbbells slide down your thighs until they're just below knee height.
  4. Execute by pulling the dumbbells up under your chest as far as possible.
  5. Pause, and then slowly lower the dumbbells back to the starting position.
  6. Repeat for desired reps.

​Dumbbell Row Tips:

  1. Like all bent over rowing exercises, you must keep your back straight throughout the whole set!
  2. Keep your head up and eyes facing forward.
  3. Use a weight belt and squeeze your lower back into it if this is more comfortable for you.
  4. Squeeze your back and hold the weight for a count of 1-2 at the contracted position.

3 Comments+ Post Comment

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Posted Sun, 05/03/2015 - 14:35
Mads Christensen

Also if you sit on a bench leaned forward while performing this exercise, using either dumbbells or weight plates, it works awesome aswell.

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Posted Tue, 07/08/2014 - 09:25

Yeah u can use a barbell instead, May provide u with a bit more stability.

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Posted Mon, 07/07/2014 - 18:40

Is there another workout that I could substitute instead of this one? I've been on this program for about five weeks.