Back
Bent Over Dumbbell Rows
A foundational compound movement for building a strong, stable back and improving unilateral upper body strength.
How to perform.
Follow the sequence — setup is half the lift.
Place your left knee and left hand firmly on a flat bench to create a stable, tripod-like base for your torso.
Position your right foot flat on the floor slightly behind you and grip a dumbbell with your right hand using a neutral grip.
Ensure your back is flat and parallel to the floor with your neck in a neutral position gazing slightly ahead.
Pull the dumbbell toward your hip by driving your elbow toward the ceiling while keeping your arm close to your side.
Squeeze your shoulder blade toward the center of your back at the top of the movement without rotating your torso.
Lower the weight under control until your arm is fully extended and you feel a slight stretch in your lat.
Complete the desired repetitions on one side before switching your stance and the weight to the other arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower or upper back during the pull
- Using momentum or jerking the weight upward
- Twisting the torso to help lift the weight
- Pulling the weight to the chest rather than the hip
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.