Video: “How to do a Dumbbell Bent Over Row” by National Academy of Sports Medicine (NASM) on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
A rowing exercise that strengthens your upper back, lats and biceps and helps balance out pushing exercises like push-ups.
- Hold a dumbbell in each hand and stand with your feet hip-width apart, knees slightly bent.
- Hinge forward from your hips with a flat back until your upper body is at about 45 degrees, arms hanging down.
- Pull the dumbbells towards your lower ribs, squeezing your shoulder blades together.
- Lower them slowly until your arms are straight.
Tips and safety
- Keep your back flat and your neck in line with your spine throughout.
- Lead with your elbows and don't shrug your shoulders.
- Rest one hand on a bench and row one arm at a time if your back gets tired.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
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