Bentover Dumbbell Rows

A fundamental back exercise using dumbbells where you bend at the hips and row the weights to your sides. This compound movement targets the lats and biceps for strength and muscle development.

Instructions

1. Hold dumbbells in each hand and stand with feet hip-width apart, knees slightly bent.
2. Bend at the hip until your hands hang just below the knees (similar to straight-legged-deadlift starting position).
3. Keep your upper body angle constant and your back straight throughout the movement.
4. Contract your lats to pull your elbows back, pinching the shoulder blades at the top.
5. Bring the dumbbells up along the sides of your torso, keeping your elbows close to your body.
6. Squeeze your back muscles at the top of the movement.
7. Lower the dumbbells back down in a controlled manner, achieving a full stretch at the bottom.
8. Do not stand up with every rep; maintain the bent-over position.

Tips

• Ensure hands go below knees on every rep for full range of motion
• Keep your back straight; avoid rounding your lower back
• Lead with your elbows, not your hands
• Maintain a consistent torso angle throughout the set
• This is an excellent movement for lat and back development