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How to Do Bent Over Dumbbell Rows

While weight training, your coach or fitness instructor will ask you to do bent over dumbbell rows.
Sheetal Mandora
To know how to do bent over dumbbell rows by yourself and learn about its benefits, read the post...
When you need to work your back and core muscles, the bent over dumbbell rows can be performed. Apart from the middle and lower back muscles being worked on, bent over rows work biceps and shoulders. Usually, bent over rows are done by standard barbells which can, at times, restrict the movement.
However, when dumbbells are used in this exercise, you give your muscles a chance to work on a more effective level. Used mostly during weight training, bent over rows assist in increasing your size and develop strength.
But holding a proper form throughout the exercise is essential as it decreases the risk of injury. Hence, follow the exact steps mentioned in this article and for any queries, seek advice from your coach or fitness trainer.

Different Bent Over Dumbbell Rows Exercises

Before beginning the workout, it is crucial to do cardio exercises as it helps you warm up. Also, don't forget to stretch before starting these dumbbell rows, during the workout, and after you are finished.
When you take all the precautions before and while doing a particular exercise, you ensure that the workout you're doing is effective, challenging, and it will benefit you.

One Arm Bent Over Dumbbell Rows

While performing this exercise, keep in mind that your back should be straight at all times. Try not hunch your back or lean forward too much. Your eyes should face forward with your head held up (not looking down).
Whichever arm is pulling the dumbbell, that arm's shoulder needs to be parallel to the floor. Don't move your torso during the entire exercise and keep the elbows properly tucked close to the side.
  • To work on the right hand side, place your left knee on a flat bench; left leg behind (from the knee).
  • Keep right leg slightly away from the bench and grab the dumbbell with right hand.
  • Place left hand on the bench, bend from the waist, and keep back straight.
  • Rest the dumbbell on the bench and relax your shoulders; this is the starting position.
  • Inhale and slowly pull the dumbbell with right hand up; bring it as far up as you can.
  • Hold this position for couple of seconds as the shoulder blades squeeze in together.
  • Exhale, release, and bring the dumbbell back down to the starting position, but don't rest it on the bench now.
  • Repeat the steps on the left arm as well. Do 3 sets of 15 reps on each arm.

Two Arm Bent Over Dumbbell Rows

This exercise is similar to the one arm dumbbell rows. The only difference is that here, you will use two dumbbells at the same time during the workout. Now if you have never done weight training or haven't done bent over dumbbells before, you should begin with lighter weights. This way, you won't be putting a lot of pressure on your muscles.
  • Hold dumbbells in each hand and keep them close to your torso; elbows bent.
  • Stand with feet hip width apart and knees slightly bent.
  • Also, slightly bend from your waist and lean from torso a bit ahead; head stays up with eyes facing forward.
  • Hands will be perpendicular to the floor; this is your starting position.
  • Inhale and slowly lower dumbbells towards the floor and hold the position.
  • After couple of seconds, exhale and bring dumbbells back to starting position.
  • Repeat the steps for doing more repetitions. Do 3 sets of 15 reps total.
Now that you know how these dumbbell rows are performed correctly, you can move on to the barbell rows and dead lifts. When all these exercises are combined together, men can see a difference in their size (the V shape in their backs). As for women, they develop toned lateral muscles which makes the waist look smaller and the back slightly wider.