Performed in a deadlift style, the dumbbell bent-over row has an amazing impact on your upper body. This exercise is simple yet highly effective for growing your back and biceps while also strengthening your upper back muscles.
Many lifters enjoy doing this excellent exercise, but there is more to it than just executing the movement.
Any exercise requires proper form and good technique to achieve full effectiveness, and the same goes for the dumbbell bent-over row.
From instructions on how to do it correctly to identifying common mistakes, we have everything covered for you, so you can start anytime, any day, and maximize your workout results.
Dumbbell Bent Over Row Muscles Worked
The dumbbell bent-over row is an effective back exercise that also targets your biceps and forearms.
While it primarily focuses on the back muscles, this exercise still benefits your biceps.
The main muscles engaged during the movement are the latissimus dorsi (lats), rhomboids, and trapezius (traps).
These muscles are essential for making your back look huge and well-defined.
Additionally, several secondary muscles are activated during the exercise.
These include the biceps brachii, outer forearms, brachialis, posterior deltoids, teres major and minor, and infraspinatus.
Among these, the biceps, brachialis, and forearm muscles are more likely to get significant activation due to the supinated grip position, which encourages these muscles to react more.
The posterior deltoids, teres muscles, and infraspinatus are also engaged, but to a lesser extent.
Overall, dumbbell bent-over rows provide well-rounded muscle work for your upper body and have a great impact on muscle growth and definition if performed correctly.
How to Do Dumbbell Bent Over Row
Equipment: Pair of Dumbbells
Grip: Supinated Grip
Primary Muscle Work: Latissimus dorsi (lats), Rhomboids, Trapezius (trap)
How to Do
- Stand straight with your glutes pushed backward and your hips tilted.
- Keep your knees slightly bent and your spine almost parallel to the ground.
- Grab a pair of dumbbells with a supinated grip.
- Lift the weights by pulling your elbows over your torso, then lower them back down.
- Make sure your shoulders move back as well to ensure proper engagement of all the muscles.
Dumbbell Bent Over Row Pro Tips
- Feel the pull in your back: Don’t just move the weight. Focus on initiating the movement with your lats (lats dorsi), the big back muscles. Imagine squeezing your shoulder blades together as you row the dumbbells up.
- Full range of motion: Don’t shortchange the movement. Lower the dumbbells until you feel a stretch in your lats, and then row them up with control until your elbows reach close to your sides.
Common Mistakes
From rounding back to letting the head jut forward, there are three essential mistakes lifters make when doing dumbbell bent over row.
Rounding Your Back
Rounding your back into an upside-down “U” shape is one of the most common mistakes lifters make when performing dumbbell bent-over rows.
This rounded position can occur before the exercise even starts or during the lifting phase.
When dumbbell rows are performed with a rounded back, the exercise becomes less effective and can lead to various back problems.
To avoid this issue, it’s crucial to maintain a straight back throughout the movement.
If you have trouble keeping your back straight, consider lifting in front of a mirror to monitor your form and correct any rounding.
Not Bending Over Far Enough
Many lifters get confused about how far they should bend to effectively work all the muscles during dumbbell rows.
The proper bending position for dumbbell rows should create a torso angle of around 45 degrees.
It doesn’t have to be exact, but it should be somewhat close.
An improper bending position can put negative tension on your back, which might strain it.
Keep your position proper and avoid over-bending or standing completely upright.
Maintaining the correct torso angle ensures you target the intended muscles effectively while minimizing the risk of injury.
Letting Your Head Jut Forward
Your neck and spine should be in a neutral position for optimal results.
The neck position is crucial for performing dumbbell rows correctly and safely.
Looking down can strain your neck and put negative pressure on other muscles, which can slow down your repetitions and lead to discomfort or injury.
Keeping your neck aligned with your spine ensures proper execution of the exercise.
Benefits of the Dumbbell Bent Over Row
The two important reasons for any lifter to add the dumbbell bent-over row to their daily workout routine.
Improves Posture
Strong back muscles are key to good posture.
The dumbbell bent-over row helps strengthen your back muscles by targeting various muscle groups, leading to increased muscle mass and improved back stability.
This exercise engages the upper, middle, and lower backs, as well as the shoulders and arms, providing a comprehensive workout.
Additionally, the position required for the dumbbell row helps align your spine and neck, promoting strong spinal and neck alignment.
This alignment not only enhances the effectiveness of the exercise but also contributes to better posture in your daily activities.
Supports a Stronger Deadlift
The deadlift is another compound exercise that works many of the same muscles as the dumbbell row.
It provides similar benefits, such as building a strong back and establishing a good posture foundation.
These are essential for executing effective and proper deadlifts.
By performing dumbbell rows, you can improve your deadlift performance, or if you’re new to deadlifting, you can implement these benefits when you perform your first deadlift.
Alternatives and Variations
- Barbell Bent Over Row
- Inverted Row
- Incline Dumbbell Row
- Neutral Grip Dumbbell Row
Barbell Bent Over Row
The barbell bent-over row is an effective alternative to the dumbbell bent-over row, offering similar muscle engagement and benefits.
However, the barbell bent-over row requires more effort as you need to maintain a fixed grip instead of the separate grip used with dumbbells. This exercise is also performed with a supinated grip, which engages your biceps.
Using a barbell makes weight management easier than with dumbbells, appealing to lifters who want to lift heavy and gain more overall strength.
However, heavy lifting is recommended only if done with the correct form and practice.
You shouldn’t jump from 20 or 25 pounds to 35 pounds too quickly to increase your chances of growing muscles safely and effectively.
Inverted Row
The inverted row is an interesting exercise performed quite differently from regular biceps exercises.
It requires the use of a Smith machine or squat rack, with the Smith machine being recommended since the barbell doesn’t move.
This exercise is done while hanging, keeping your heels dug into the ground, and using your body weight to pull yourself up and lower yourself back down.
This movement effectively targets your biceps, brachii, and lats, providing a unique and effective workout for these muscles.
Incline Dumbbell Row
There aren’t many effective variations of the dumbbell bent-over row, but there are a few that align with the phrase “quality is better than quantity.”
The incline dumbbell row is a straightforward movement performed on an incline bench set at a 45-degree angle.
The movement requires you to pull your arms back while keeping a neutral grip.
You can try this variation with different grips, like supinated or pronated, but the neutral grip may put less pressure on your shoulder joints, making the exercise more comfortable.
The muscles engaged throughout the motion include most of your back muscles, such as the lats, rhomboids, traps, and rear deltoids.
The best thing about this exercise is that since you are performing it on an incline bench, your body movement is minimized, which increases the focus on your muscle concentration.
Neutral Grip Dumbbell Row
Using a neutral grip instead of the regular supinated or pronated grip to perform this exercise has its advantages.
The neutral grip The dumbbell row is one of many variations of the dumbbell bent-over row that helps you grow your biceps, forearms, and back muscles. This grip is used to put less negative pressure on your joints.
Additionally, the neutral grip allows you to strengthen your wrists and elbows.
Adding this exercise to your routine could help you achieve significant results in your upper body, promoting balanced muscle growth and reducing the risk of joint strain.
Featured image by Marcus Filly/YouTube edited by SA
