Back · Dumbbell
Dumbbell Bent Over Row Against Wall
How to do the dumbbell bent over row against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand facing a wall with your forehead lightly resting against it to lock your posture, holding a dumbbell in each hand. Hinge at the hips with a flat back and let the dumbbells hang, then pull them toward your waist by driving your elbows back. Squeeze your shoulder blades together at the top and lower under control.
- 1Your lats and upper back contracting as you pull to your waist
- 2Your forehead resting on the wall keeping your spine neutral
- 3Shoulder blades squeezing together at the top
Common mistakes
- Rounding your back instead of hinging at the hips
- Shrugging or using only your arms to lift
- Letting the dumbbells drop fast on the release
Muscles worked
The dumbbell bent over row against wall mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the dumbbell bent over row against wall 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 June 2026.