Bent-Over DB Row

The Bent-Over DB Row is a bilateral conditioning exercise at the intermediate level. It trains pulling strength while teaching your torso and hips to stay solid in a bent-over position.

Stand with your feet about hip-width apart and hold a dumbbell in each hand. Push your hips back and hinge forward until your torso is roughly parallel to the floor. Keep a slight bend in your knees, a flat back, and let your arms hang straight down toward the floor.

Pull both dumbbells up toward your lower ribs by driving your elbows back and slightly upward. Keep your elbows close to your body, squeeze your shoulder blades together at the top, then lower the dumbbells under control until your arms are straight again. Keep your torso still throughout the set.

Take a breath and brace your midsection before you pull. Exhale as you lower the weights. To make it easier, use lighter dumbbells or support your chest on an incline bench. To make it harder, pause for a moment at the top or slow down the lowering phase.

Fault: Standing too upright so the row turns into a shrug or curl. Fix: Push your hips back farther and lean your torso closer to parallel with the floor, keeping your back flat.

Fault: Rounding the lower back as you get tired. Fix: Brace your core, keep a neutral spine, and reduce the load or shorten the set if your form breaks down.

Fault: Swinging your torso to lift the dumbbells. Fix: Keep your body locked in place, use a lighter weight, and pull only with your arms and upper back.

Fault: Letting your elbows flare out to the sides. Fix: Keep your elbows tucked close to your ribs and drive them straight back.