Back · Dumbbell
Dumbbell Bent Over Twisting Row
How to do the dumbbell bent over twisting 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
- HorizontalPull
- Mechanic
- Compound
How to do it
Hinge at the hips with a dumbbell in each hand and a flat back. Row both dumbbells toward your torso while rotating your trunk slightly toward the working side, then lower and alternate the twist.
- 1Feel your lats and mid-back pull the dumbbells in
- 2Let the twist open your obliques and rear delt at the top
- 3Squeeze your shoulder blade back before lowering
Common mistakes
- Don't round your back as you rotate
- Avoid yanking with your arms instead of your back
- Don't over-twist and lose your hip hinge
Muscles worked
The dumbbell bent over twisting row mainly works the lats and mid traps, with the biceps, obliques, rear delts, forearms, and lower back assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ObliquesSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower BackSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the dumbbell bent over twisting 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 June 2026.