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Bent-Over Dumbbell Row

Bent-Over Dumbbell Row

The exercise develops back muscles, lats and rhomboids mainly. It improves your posture and straighten your back.


Take the dumbbells.

Bend your knees slightly.

Place your torso forward at a 45-degrees angle.

Keep your back straight. Do not arch your lower back.

Keep your arms completely straight and relax your back muscles.


As you exhale, lift the dumbbells up as much as possible, keeping your elbows close to your body.

Try to bring your shoulder blades together first.

Pause for 1-2 seconds at the top.

As you inhale, return to the starting position.

Typical mistakes and tips 

Always pay attention to the position of your lower back. If you arch it, you can get an injury.

The higher the body angle is, the more you work out the upper part of the trapezoids. The lower the body angle is, the more you work out large round muscles, rhomboids, as well as the middle and lower part of your trapezoid muscles.

Exercise type: weight
Muscle groups: back, shoulders, arms