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.
How-to-do Steps
- 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.
Track Dumbbell Bent-Over Row on Bench in FitAI
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Muscles Worked
Dumbbell Bent-Over Row on Bench 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%
Traps25%
Secondary
Biceps10%
Forearms10%
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 on Bench work?
Dumbbell Bent-Over Row on Bench targets your shoulders, lats, and traps as the primary movers. Your biceps and forearms 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 on Bench?
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 on Bench?
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 on Bench 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.
