Dumbbell Bent-Over Row
Expert Advice
Focus on pulling the dumbbells towards your waist rather than your chest to better target the lats.
How-to-do Steps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips to lower your torso until it's almost parallel to the floor, keeping your back straight.
- Let the dumbbells hang at arm's length with palms facing each other.
- Bend your elbows and pull the dumbbells to your side.
- Lower them back to the starting position.
- Repeat for the desired number of repetitions.
Track Dumbbell Bent-Over Row in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Lats40%
Traps15%
Secondary
Biceps10%
Forearms10%
Chest10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Dumbbell Bent-Over Row work?
Dumbbell Bent-Over Row targets your shoulders, lats, and traps as the primary movers. Your biceps, forearms, and chest also kick in to assist the movement. It is one of the most popular exercises for shoulders training. You will need a dumbbell for this one.
What is the most common mistake with Dumbbell Bent-Over Row?
The biggest mistake is shrugging your traps up instead of driving the movement from your shoulder muscles. Slow down, focus on feeling the shoulders work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Dumbbell Bent-Over Row?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Dumbbell Bent-Over Row if I don't have a dumbbell?
You can substitute a resistance band or water bottles for light resistance and still target your shoulders effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
