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Back · Dumbbell
Dumbbell Bent-Over Row
Dumbbell Bent-Over Row is an intermediate compound strength exercise that works the lats (back), with the shoulders and biceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Posterior Deltoids
- Biceps · Biceps Brachii
How to do Dumbbell Bent-Over Row
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend at your hips and knees to lower your torso until it is nearly parallel to the floor, keeping your back straight.
- Let the dumbbells hang directly below your shoulders, arms fully extended.
- Pull the dumbbells towards your torso, leading with your elbows and keeping them close to your body. Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.
Form tips
- Avoid using momentum; perform the movement slowly and with control to maximize muscle engagement.
- Breathe out as you pull the dumbbells towards your torso and breathe in as you lower them back down.
- Ensure your elbows remain close to your body throughout the exercise to protect your joints.
Dumbbell Bent-Over Row alternatives
More lats exercises
Dumbbell Bent-Over Row FAQ
What muscles does Dumbbell Bent-Over Row work?
Dumbbell Bent-Over Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The shoulders and biceps work as secondary muscles.
What equipment do you need for Dumbbell Bent-Over Row?
You need a dumbbell.
How many sets and reps of Dumbbell Bent-Over Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Bent-Over Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Bent-Over Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Bent-Over Row?
Other exercises for the lats include Cable Bent Over Row, Bent-Over Row With Bar, Band Bent-Over Row and Bent Over Row Resistance Band.
For developers
Use Dumbbell Bent-Over Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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