Bent-Over Rows (Dumbbell)
The Bent-Over Rows (Dumbbell) is a dumbbell exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bent-Over Rows (Dumbbell)
- 1Stand with your feet about hip-width apart, holding a dumbbell in each hand, then hinge at your hips so your chest leans forward and your back stays flat, with a slight bend in your knees and arms hanging straight down under your shoulders. Brace your abs like you’re about to be poked in the stomach and keep your neck in line with your spine.
- 2Pull the dumbbells up toward your lower ribs, squeezing your shoulder blades together, then slowly lower them back down with control. Breathe out as you pull the weights up, and breathe in as you lower them down for the next rep.
Coach tips
- Keep your back flat and chest slightly lifted instead of rounding your shoulders forward.
- Think about pulling with your elbows and squeezing your shoulder blades, not just curling with your arms.
- Choose a weight that lets you move smoothly without jerking or using your lower back to heave the weights up.
Train upper back smarter
One rep, one set. Hypro turns the Bent-Over Rows (Dumbbell) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bent-Over Rows (Dumbbell) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bent-Over Rows (Dumbbell) fits right into proven hypertrophy and strength templates.
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