Bent-Over Row Dumbbell

The dumbbell bent-over row is a unilateral pulling exercise that targets the upper back and lats, while also engaging the biceps, core, and lower back for stability. Using dumbbells allows for a greater range of motion and can help correct muscle imbalances between sides.

How to Perform

1. Hold a dumbbell in each hand with a neutral grip (palms facing in).
2. Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
3. Let the dumbbells hang at arm’s length, then row them toward your ribcage.
4. Squeeze your shoulder blades together at the top.
5. Lower the dumbbells under control to the starting position.

**Coaching Cues**

- Keep your spine neutral and core tight throughout.
- Avoid shrugging — focus on pulling with your back, not your arms.
- Don’t let the dumbbells drift forward — keep them close to your body.
- Control the eccentric (lowering) phase to maximize tension.