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Exercise handout — move better, feel better.
Bent-Over Dumbbell Row
Hinge at the hips and row dumbbells to your ribs. Fundamental free-weight back exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Barbell row, Cable row, Band row
Dosage
4
Sets
10
Reps / Time
60 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand with feet hip-width apart holding dumbbells
- Hinge at your hips, pushing butt back
- Keep back flat and core engaged
- Let arms hang straight down
Step 1 of 5
Maintain flat back position
Step 2 of 5
Row the dumbbells up to your lower ribs
Step 3 of 5
Lead with elbows going back
Step 4 of 5
Squeeze shoulder blades together at top
Step 5 of 5
Lower with control
Breathing
- Exhale as you row up
- Inhale as you lower
Form Cues
- Back stays flat
- Pull to ribs not chest
- Squeeze shoulder blades
- Control the weight
Common Mistakes to Avoid
- Rounding back
- Standing too upright
- Using momentum
- Pulling too high
Safety Information
Maintain flat back. Not ideal for those with back problems.
Progressions
Increase weight or add pause at top
Regressions
One arm at a time with hand on bench for support
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.