Back
Bent Over Row
The go-to back builder with dumbbells. It works your lats and upper back and teaches you to hold a flat back while you pull.
- Works
- Lats, upper back, rear shoulders, biceps
- Equipment
- A pair of dumbbells
- Load
- Medium to heavy
How to do it
- 1Stand with your feet hip width apart, dumbbells at your sides. Soften your knees.
- 2Push your hips back and lean forward until your chest is at about 45 degrees. Let the dumbbells hang under your shoulders.
- 3Row the dumbbells up to your lower ribs, driving your elbows back.
- 4Squeeze your shoulder blades together at the top, then lower slowly until your arms are straight.
Cues
- Brace your core and keep your back flat.
- Pull with your elbows, not your hands.
- Keep your neck long. Eyes on the floor a little in front of you.
Common mistakes
- Rounding your back. Lighten the dumbbells and hinge from the hips until your back stays flat.
- Standing up as you row. Hold the same angle for the whole set.
- Shrugging the weight up. Keep your shoulders away from your ears and let your back do the pulling.
Grip options: Palms facing in (neutral grip) is the easiest on the shoulders. Palms facing forward (underhand) brings in more biceps and lower lats.
Easier
Go a little lighter and stand a bit taller, or row one arm at a time with your other hand on a bench.
Harder
Pause for 2 seconds at the top of every rep.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Do bent over rows work your lower back?
Your lower back works to hold the position, but it shouldn't be what you feel most. If it is, go lighter and keep your core braced.
