dumbbell bent over row
dumbbell bent over row — highlighted muscle: upper back

Muscles worked

upper back, biceps, forearms

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dumbbell bent over row

Body part
back
Equipment
dumbbell
Target muscle
upper back
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.

  2. 2

    Bend forward at the hips, keeping your back straight and your core engaged.

  3. 3

    Let your arms hang straight down towards the floor, with your elbows slightly bent.

  4. 4

    Pull the dumbbells up towards your chest, squeezing your shoulder blades together.

  5. 5

    Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

  6. 6

    Repeat for the desired number of repetitions.

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