Home / Fitness exercises / Back / Upper Back / Latissimus dorsi / Dumbbell bent over row

Bent-over rows with dumbbells

For those looking to specifically strengthen their back muscles in the gym, there are various rowing options available. One popular method is the bent-over row with dumbbells. However, it's important to note that athletes occasionally confuse this exercise with bent-over lateral raises, which focus more on the rear shoulders, while rowing primarily targets the broad back muscle (latissimus dorsi).

An interesting variation is also the one-arm dumbbell row. To diversify your training plan, additional possibilities include rowing with dumbbells on an incline bench, using the cable, with the barbell and multipress, on the machine, or the T-bar. These various rowing exercises are fundamental movements crucial to success in muscle building and weight loss.

During the bent-over row with dumbbells, various muscles are engaged, including the broad back muscle (latissimus dorsi), trapezius muscle (trapezius), and the rear deltoid muscle (deltoideus pars clavicularis). Supporting muscles include the biceps brachii and the brachialis. Depending on the choice of grip (underhand or overhand), the focus is either more on the latissimus or the rear shoulder muscles.

Body position

Correct execution of the bent-over dumbbell row relies on the proper body position. In a hip-width stance, slightly bend your knees and lean your upper body forward, almost parallel to the ground. Maintaining a straight back and a slight arch is crucial to avoid pain and injuries.

Movement execution

The movement is executed with an overhand grip, pulling the arms upward and guiding the elbows beside the upper body as you exhale. After a brief pause, lower the dumbbells as you inhale. An alternative option is to perform the exercise with a neutral grip (hammer grip), differing only in the grip style.

Stressed muscles and common mistakes

In the realm of fitness, things don't always go smoothly. Below, I'll present to you some prevalent misconceptions and how to navigate them.

✅ Hunchback Instead of Lower Back Arch: It's a recurring observation to see athletes neglecting the arch in the lower back. However, injuries are looming when training with a hunchback.

✅ Vulture Neck Position: When the dumbbell weight is too high, many athletes tend to thrust their heads forward at the end of the pulling motion. Nevertheless, your head should naturally align with the spine.

✅ Incorrect Grip: Depending on your training goal and the type of exercise, you can hold the dumbbells in various ways. An improper grip diminishes the targeted training success.

Alternatives and similar exercises to bent over rowing

Various options are at your disposal in the fitness repertoire for training the back. In the following section, I introduce several variations for upright rows with dumbbells.

Dumbbell rows on the incline bench

A commonly chosen option is performing dumbbell rows on the flat bench. The stable support of the flat bench makes this exercise particularly suitable for beginners who can stabilize their backs and focus on correct execution.

One-arm dumbbell row

Another possibility is practicing one-arm dumbbell rows. This facilitates the entry for fitness newcomers, as they can gain additional stability with the free hand.

Cable rowing

Rowing on the cable machine combines a guided motion sequence with flexibility. You can choose to perform this exercise either sitting or standing at the cable machine.

Barbell rowing

Barbell rows also offer various options that are ideal for diversifying your training. By using an overhand or underhand grip, you can emphasize different muscle groups. Training on the Smith machine is recommended for supporting the motion sequence.

Rowing on the machine

Most fitness studios provide machines for rowing exercises. When rowing on the machine, you benefit from a stable guidance of the motion sequence, making this form of exercise particularly suitable for beginners.

T-bar rowing

T-Bar rows come in numerous variations as well. The exercise can be performed with a barbell or a specialized device, focusing on your latissimus muscles.