How to perform Dumbbell Bent Over Row with proper form
Starting Position
- Stand with Feet: Position your feet shoulder-width apart.
- Hold Dumbbells: Grip a dumbbell in each hand with a neutral grip (palms facing each other).
- Bend at Hips: Hinge at the hips, lowering your torso until it's almost parallel to the ground. Keep a slight bend in your knees.
- Engage Core: Keep your core tight and back straight to maintain a neutral spine.
Movement
- Pull Dumbbells: Engage your back muscles and pull the dumbbells towards your lower rib cage. Elbows should stay close to your body.
- Squeeze: At the top of the movement, squeeze your shoulder blades together.
- Lower Weights: Slowly extend your arms back to the starting position, controlling the weight throughout.
Tips for Proper Form
- Head Position: Keep your head in line with your spine, looking slightly forward.
- Avoid Round Back: Do not round your back; maintain a flat back throughout the exercise.
- Breathing: Exhale while pulling weights up, inhale while lowering them.
- Range of Motion: Ensure a full range of motion; don’t rush the movement.
Common Mistakes to Avoid
- Using Momentum: Avoid swinging the weights; focus on muscle contraction.
- Overextending Neck: Don’t strain your neck; keep it neutral.
- Wide Elbows: Keep elbows close to your body to target the back muscles effectively.
By following these guidelines, you can perform the Dumbbell Bent Over Row with proper form and maximize its benefits.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest