What muscles does Bent Over Row (Dumbbell) work?

The Bent Over Row (Dumbbell) primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Bent Over Row (Dumbbell)?

For optimal results, include Bent Over Row (Dumbbell) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Bent Over Row (Dumbbell)?

To perform Bent Over Row (Dumbbell), you will need dumbbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Bent Over Row (Dumbbell) suitable for beginners?

Yes, beginners can perform Bent Over Row (Dumbbell) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Bent Over Row (Dumbbell) at home?

Yes, Bent Over Row (Dumbbell) can be performed at home with minimal equipment. Dumbbell is typically accessible for home workouts.

Bent Over Row (Dumbbell)

Learn how to do the Bent Over Row (Dumbbell) with proper form, setup, and execution.

This dumbbell movement primarily targets back, including upper back, middle back.

How to Perform Bent Over Row (Dumbbell)

1
Grab a pair of dumbbells and stand with your feet shoulder-width apart.
2
Hinge at the hips until your torso is roughly parallel with the floor, letting the dumbbells hang straight down.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Pull both dumbbells up toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
5
Slowly lower back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.