How to do Dumbbell bent-over row

Dumbbell bent-over row works the Whole back, biceps with dumbbells. Key cue: “Lean forward, pull both elbows back and squeeze your shoulder blades”

BackMediumDumbbellsQuiet

Steps

Hold a dumbbell in each hand, bend your knees slightly and lean forward about 45°
Keep your back straight and pull your elbows back to bring the dumbbells to your sides
Lower slowly

How many: 10–12 reps

Muscles worked

Whole back, biceps

Common mistakes

Rounding your back
Jerking your torso up for momentum

Easier or harder

Easier	Lean forward less
Harder	Pause 1 sec at the top

Build a back routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.