Target Muscle

    Upper Back

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    BackDumbbell

    Dumbbell Bent Over Row

    The dumbbell bent over row is a compound exercise targeting the upper back, performed by hinging at the hips and pulling dumbbells towards the chest while maintaining a straight back.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.

    2. 2

      Bend forward at the hips, keeping your back straight and your core engaged.

    3. 3

      Let your arms hang straight down towards the floor, with your elbows slightly bent.

    4. 4

      Pull the dumbbells up towards your chest, squeezing your shoulder blades together.

    5. 5

      Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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