Bent Over Dumbbell Row

Watch the video below to see a demonstration of proper form and technique for the bent over dumbbell row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.

Instructions for Bent Over Dumbbell Row

To perform a set of bent over dumbbell row:

1. Starting Position

   Grab 2 dumbbells with a pronated grip, shoulder width apart. Push your hips back while keeping your knees directly over your ankles, until your torso is as parallel to the ground as possible without losing the alignment of your trunk. Your trunk should be in a neutral position at all times.

2. Concentric (Upward) Motion

   Start by pulling your shoulder blades back and together before driving your elbows back behind you, until bent 90 degrees. Be aware of keeping your trunk stable and focus on working the back muscles.

3. Top position

   Pause at the top position for a 2 sec count while squeezing your shoulder blades together and pulling the elbows back.

4. Eccentric (Lowering) Motion

   Lower the weight under control until your arms are fully extended below you. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of bent over dumbbell row repetitions before resting.

This completes one set of bent over dumbbell row.