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

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

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

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back

Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest

Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves

Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Lateral Raise, Leverage Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Overhead Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Overhead Press, EZ Bar
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Push Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Push Press, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Biceps, Chest
Reverse Fly, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Reverse Fly, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Reverse Fly, Leverage Machine
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Seated Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Seated Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Seated Overhead Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press, Leverage Machine
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Shoulder Press Parallel Grip, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps
Standing Row Rear Delt With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Standing Row Rear Delt, Horizontal, With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps
Upright Row, Barbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
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
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
High Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
High Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Incline Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Incline Chest Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Incline Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Inverted Row, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Kneeling Pulldown, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest
Legs Up Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Pendlay Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Plank, Bodyweight
Type: Core
Target: Abs
Synergist: Shoulders, Glutes, Quadriceps
Pull Up, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Pull Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Pullover, Barbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps
Pullover, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps
Push Up, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Push Up, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Seated Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Seated Wide Grip Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Single Leg Bridge, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Shoulders, Hamstrings, Chest
Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves
Standing Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row Close Grip, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Standing Row V-Bar, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
T Bar Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Wide Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders