Dumbbell Bent Over Row

The dumbbell bent-over row is a two-arm row performed standing in a hip hinge, pulling a dumbbell in each hand towards the hips. It trains the lats, rhomboids, middle traps and rear deltoids, and it builds the back thickness and posture that most pressing-heavy programmes leave behind.

Targets: Infraspinatus
Also works: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Stand with feet hip width, a dumbbell in each hand, knees softly bent.
Hinge at the hips until your torso is around 45 degrees or lower, back flat, arms hanging straight.
Pull both dumbbells up towards your hips, driving the elbows back.
Squeeze the shoulder blades together at the top for a moment.
Lower the dumbbells under control to straight arms while holding the hinge.

Form cues

Hold the torso still; only the arms and shoulder blades move.
Elbows travel back at about 30 to 45 degrees from the body.
Brace the midsection so the lower back does not round as you tire.

Common mistakes

Standing up a little more with each rep until the row becomes a shrug. Keep the torso angle fixed for the whole set.
Jerking the weights with the hips. If you need momentum to get them up, they are too heavy.
Rounding the lower back to reach the weights. Keep the back flat and hinge only as far as your hamstrings allow.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your infraspinatus is what needs the work, not because it was next on a list.

More back movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.