Bent-Over Row (Dumbbell)

A fundamental compound back exercise using two dumbbells where you bend over and row them to your sides. This bilateral movement targets the middle back, lats, and biceps for balanced strength development.

Instructions

1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
3. Slowly lower the weight again to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Tips

• Keep your back straight throughout the movement; avoid rounding your lower back
• Maintain a consistent torso angle; do not stand up or move your torso
• Keep elbows close to your body and lead with the elbows
• This bilateral movement helps develop balanced back strength
• This is a fundamental compound movement for overall back development