Overview

The dumbbell bent-over row builds powerful posture by targeting upper back muscles critical for shoulder alignment and spinal stability. It also reinforces core and lower-back strength given the required hip hinge position. Proper form helps counteract the forward-slouching tendency caused by desk-driven lifestyles. 

Instructions

1. Stand with feet shoulder-width apart, dumbbells at your sides with neutral grip.

2. Hinge forward at the hips until your torso is around 45°, keeping knees slightly bent, back flat, and core braced. 

3. Engage your shoulder blades, then pull the dumbbells toward your lower ribs or waist—think of your elbows drawing backward—not straight upward. 

4. Lower weights under control back to the starting position. Maintain a fixed torso throughout. 

Tips for Proper Form

• Keep a neutral spine and core tight to protect your lower back—avoid rounding or overarching. 

• Pull with elbows toward hips—not high to the chest—to prioritize lats and rhomboids over biceps and upper traps. 

• Avoid using momentum or torso rotation—control every rep for better back engagement.

• Ensure wrists stay neutral and aligned with forearms to reduce joint stress. 

• Avoid excessive forward lean or pushing hips too high—aim for hips lower than your shoulders for stability. 

• Begin with lighter weights to nail form before increasing load, especially if you’re new to the movement. 

Optional Form Cue

“Hinge from the hips, brace your core, and drag the dumbbells back toward your pockets—lead with your elbows, keep your back flat, and don’t twist.”