Bent-Over Dumbbell Row

The bent-over dumbbell row is an intermediate-level pulling exercise that trains the muscles along your back, the back of your shoulders, and your arms. While hinged at the hips, you pull both dumbbells toward your torso.

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

Brace your core. Pull both dumbbells up toward your lower ribs by driving your elbows back and close to your body. Squeeze your shoulder blades together at the top. Lower the dumbbells slowly and under control until your arms are fully extended again, then repeat.

Inhale before you pull, tighten your midsection as if preparing for a light punch, and exhale as the weights come up. To make the exercise easier, use a lighter dumbbell or perform the row with one hand supported on a bench. To make it harder, slow down the lowering phase or add a brief pause at the top.

Fault: Rounding the lower back during the hinge. Fix: Push your hips back, keep your chest up, and imagine a straight line from your hips to your head.

Fault: Letting the elbows flare straight out to the sides. Fix: Drive your elbows back along your ribs so they finish just behind your torso.

Fault: Jerking the dumbbells up with momentum. Fix: Keep your torso still, pause briefly at the top, and lower the weight under control.