Bent Over Row (Dumbbell)
Complete guide to Bent Over Row (Dumbbell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Bent Over Row (Dumbbell)
Grab a pair of dumbbells and stand with your feet shoulder-width apart.
Hinge at the hips until your torso is roughly parallel with the floor, letting the dumbbells hang straight down.
Retract your shoulder blades, engage your abs, and take a breath.
Pull both dumbbells up toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |