Dumbbell Bent Over Row

Learn how to do Dumbbell Bent Over Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats RhomboidsTrapsBiceps Dumbbells

Dumbbell Bent Over Row is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Rhomboids, Traps, Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Dumbbell Bent Over Row

A pulling exercise where you hinge at the hips and row dumbbells towards your torso to build back thickness and strength.


Instructions:


  • Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other.

  • Hinge at the hips until your torso is nearly parallel to the floor, keeping a slight bend in the knees.

  • Keep your back straight and core engaged.

  • Pull the dumbbells towards your torso, squeezing your shoulder blades together.

  • Lower the dumbbells back down under control and repeat.


Common mistakes:


  • Rounding the back.

  • Using momentum instead of controlled movement.

  • Shrugging shoulders instead of retracting shoulder blades.

  • Not maintaining a neutral neck position.

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Muscles & equipment

Primary muscleLatsSecondary muscleTrapsSecondary muscleBiceps
EquipmentDumbbells

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Bent Over Row

Type
Dumbbells exercise
Primary muscle
Lats
Secondary muscles
Rhomboids, Traps, Biceps
MET value
4.5
Calories (30 min, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

FAQ: Dumbbell Bent Over Row

What muscles does Dumbbell Bent Over Row work?

Dumbbell Bent Over Row primarily targets the Lats, with secondary engagement of the Rhomboids, Traps, Biceps.

How do you do Dumbbell Bent Over Row correctly?

A pulling exercise where you hinge at the hips and row dumbbells towards your torso to build back thickness and strength. Instructions: Stand with feet...

Is Dumbbell Bent Over Row good for beginners?

Dumbbell Bent Over Row has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Bent Over Row?

Dumbbell Bent Over Row requires: Dumbbells.

What are the benefits of Dumbbell Bent Over Row?

Dumbbell Bent Over Row strengthens the Lats, engages the Rhomboids and Traps and Biceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Bent Over Row?

Similar exercises to Dumbbell Bent Over Row include Barbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Bent Over Row better than Barbell Bent Over Row?

Both Dumbbell Bent Over Row and Barbell Bent Over Row target the Lats. Dumbbell Bent Over Row uses Dumbbells, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
Low Row – Machine
MET 4.5

Low Row – Machine

  • Machine

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