Dumbbell Bent-Over Row on Bench

Expert Advice

Keep your core engaged and back flat to avoid rounding, which can lead to lower back strain.

Place one knee and the same side hand on a flat bench, keeping your other foot on the ground for stability.
Hold a dumbbell in your free hand with a neutral grip, arm extended.
Pull the dumbbell up towards your hip, keeping your elbow close to your body.
Lower the dumbbell back to the starting position with control.
Repeat for the desired number of repetitions before switching sides.

Primary

Shoulders15%

Lats40%

Traps25%

Secondary

Biceps10%

Forearms10%

Equipment

Dumbbell

Exercise Type

Strength