Bent-Over Rows (Dumbbell, Supported)
The Bent-Over Rows (Dumbbell, Supported) 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, Supported)
- 1Stand with feet about hip-width apart holding a dumbbell in each hand, push your hips back, and lean your chest slightly toward the floor with a flat back, soft knees, and your arms hanging straight down under your shoulders. Keep your core tight, neck in line with your spine, and eyes looking a bit ahead of you on the floor.
- 2Pull the dumbbells up toward your lower ribs by driving your elbows back and squeezing your shoulder blades together, then lower them back down slowly and with control. Breathe out as you pull the weights up, breathe in as you lower them, and keep your torso still without swinging or jerking the weight.
Coach tips
- Think about pulling with your elbows, not your hands, to really feel your back muscles doing the work instead of just your arms.
- Keep your back flat and chest open; if you feel your lower back straining, lighten the weight or come a little more upright.
- Control the lowering part of the movement instead of letting the weights drop—this builds more strength and protects your shoulders and back.
Train upper back smarter
One rep, one set. Hypro turns the Bent-Over Rows (Dumbbell, Supported) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bent-Over Rows (Dumbbell, Supported) 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, Supported) fits right into proven hypertrophy and strength templates.
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