Bent-Over Dumbbell Row

Also known as: Bent-Over DB Row, Two-Dumbbell Bent-Over Row, Two-DB Bent-Over Row, Dumbbell Bent Row, Double Dumbbell Row, Bent Over Dumbbell Row, Two-Arm Dumbbell Row, Dumbbell Bent-Over Row, DB Bent Over Row

Body region

Muscles

Main

Helps

Holds

Equipment

Dumbbells

Technique

Take a dumbbell in each hand, set your feet hip width apart and fold forward from the hips until the torso is almost parallel to the floor.
Let the arms hang straight down with palms facing each other and a flat, neutral spine.
Row both dumbbells toward your lower ribs, driving the elbows back and squeezing the shoulder blades.
Lower the weights slowly to full arm extension without losing your hinge.

Cues

Pull your elbows toward the ceiling behind you.
Keep your neck in line with the spine.
Hold the hinge angle still for the whole set.

Common mistakes

Standing up as the weights get heavy.
Rounding the lower back.
Shrugging the shoulders instead of squeezing the blades.
Jerking the dumbbells with body momentum.