What muscles does the dumbbell bent over row work?

The dumbbell row targets your latissimus dorsi, rhomboids but also your lower trapezius. Basically the whole area between and below your shoulder blades.

How to perform a dumbbell bent over row?

Start with your feet shoulder-width apart and a slight bend on your knees. Bend your torso forward (your hips don’t move) and make sure your back is straight. It should be almost parallel to the floor. Look a few feet in front of you to keep your cervical spine aligned.

Your arms are extended and perpendicular to the floor with your wrists under your shoulders. Your palms are facing each other.

From here, bend your elbows and squeeze your shoulder blades together, lifting the dumbbells to your ribs. Keep your elbows as close to your body as possible and don’t move your torso. Hold for a second then extend your arms.

Video demo:

Pro tips:

  • Imagine pinching your shoulder blades together when you’re bending your arms

  • Perform this exercise with a mirror on your side to check that your back is flat before starting

How to tell if you’re doing it right:

You’re only moving your arms, the rest of your body is stationary. You really feel it in your upper back, not in your shoulders.