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Dumbbell Bent-Over Row

Hinge to a flat back and row both dumbbells to the hips, keeping the neck neutral and core braced.

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Demo video from YouTube, played in its own player.

Muscles worked
Lats, Upper back
Equipment
Dumbbell
Movement
Pull

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the lats, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Bent-Over Row work?
The Dumbbell Bent-Over Row mainly works the lats and upper back.
What equipment do you need for the Dumbbell Bent-Over Row?
A dumbbell.
How many sets and reps of the Dumbbell Bent-Over Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Bent-Over Row?
Archer Pull-Up, Band Lat Pulldown, Barbell Rack Chin and Barbell Yates Row work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Bent-Over Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.