How to Do Dumbbell Bent Over Row

Form Cues

1. 1

   Hinge at the hips to 45 degrees, keep back flat

2. 2

   Drive elbows back past your torso

3. 3

   Brace your core before the first rep and hold that brace for the whole set

4. 4

   Let the dumbbells hang fully at the bottom for a complete stretch before each pull

Common Mistakes

• ●

  Standing too upright — shifts the load to traps instead of lats and rhomboids

• ●

  Using momentum to heave the weight up — keep the torso locked in its hinge, no bouncing

• ●

  Rounding the lower back under load — brace the core the same way you would on a deadlift