# Bent Over Row (Dumbbell)

> A hinged dumbbell row that builds your lats and upper back while your lower back and hamstrings hold the position.

Page: https://fitnessie.app/exercises/dumbbell-bent-over-row/
Type: Dumbbell · Pull
Demo video: https://fitnessie.app/demos/bent-over-row-dumbbell/24b65ce7a6a6e7c5.mp4

## How to do it

1. Stand with your feet hip width apart, a dumbbell in each hand, palms facing in.
2. Hinge forward at the hips with a flat back and a slight bend in your knees, arms hanging straight.
3. Pull your shoulder blades back, then row the dumbbells toward your stomach, elbows leading.
4. Squeeze briefly at the top.
5. Lower until your elbows are straight, keeping your hips and back where they are.

## Key cues

- Hinge from the hips, back flat
- Soft knees
- Shoulder blades first, then elbows back
- Row toward your stomach
- Hold the hinge still

## Common mistakes

- Standing too upright
- Pulling with your arms instead of your back
- Letting your hips rise or drop during the row
- Rounding your back

## Muscles worked

- Primary: Lats and upper back
- Secondary: Lower back, hamstrings and glutes

## Equipment

Dumbbells.

## Variations

- [Bent Over Row (Barbell)](https://fitnessie.app/exercises/bent-over-row/)
- [Bent Over Row (Kettlebell)](https://fitnessie.app/exercises/kettlebell-bent-over-row/)
- [Bent Over Row (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bent-over-row/)

## Programs that use it

- [GZCLP](https://fitnessie.app/programs/gzclp/)
- [PHUL](https://fitnessie.app/programs/phul/)

## References

- [ACE: Bent-over Row](https://www.acefitness.org/resources/everyone/exercise-library/12/bent-over-row/)
- [BarBend: Bent-Over Row](https://barbend.com/bent-over-row/)
- [Healthline: Bent-Over Row](https://www.healthline.com/health/fitness/bent-over-row)