The bent-over dumbbell row is a barbell row with dumbbells: each arm gets its own range and you can turn your hands to whatever is comfortable.
1Starting positionStart2End positionFinish
Setup
Hold the dumbbells and hinge to 30–45 degrees from the floor, back straight, knees soft. Let them hang under your shoulders. Row them to your waist, squeezing your shoulder blades.
Execution
Hold a dumbbell in each hand, bend your knees slightly and hinge over until your torso is nearly parallel to the floor; back flat, dumbbells hanging under your chest.
Exhale and row the dumbbells to your waist, elbows along your body, squeezing your shoulder blades for a second at the top.
Inhale and lower them slowly, keeping your torso still.
Common mistakes
Your torso rises with each rep — hold the hinge.
Rounding your back — keep it straight, eyes on the floor ahead.
Rowing to your chest — pull to your waist.
Yanking the weight — smooth up, slow down.
Alternatives
Equipment taken or the movement doesn't suit you — try Bent-Over Barbell Row, Reverse-Grip Bent-Over Row, T-Bar Row. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
