Back · Dumbbell
Dumbbell Bent Over Row
How to do the dumbbell bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge forward at the hips, keeping your back straight. Row the dumbbell up towards your ribs, squeezing your shoulder blades together. Lower and repeat.
- 1Feel your lats and upper back pulling the weight toward your hip
- 2Keep your torso parallel to the ground and core engaged
- 3Squeeze your shoulder blade at the top before lowering slowly
Common mistakes
- Avoid twisting your torso or rounding your back
- Don't yank the weight or use your biceps exclusively
- Avoid jerking; maintain constant tension
Muscles worked
The dumbbell bent over row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Dumbbell Bent Over Row strength standards
See how your dumbbell bent over row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM102.5 lb
Platinume1RM140 lb
Diamonde1RM162.5 lb
Champione1RM182.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.