Back · Dumbbell
Dumbbell Split Stance Bent Over Row
How to do the dumbbell split stance bent over row, 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
Stagger your stance with one foot forward and hold a dumbbell in each hand. Hinge at the hips with a flat back and let the dumbbells hang. Row them to your ribs by squeezing your shoulder blades together, then lower under control.
- 1Feel your lats and mid-back contract as you pull
- 2Keep your core braced and spine neutral for stability
- 3Squeeze the shoulder blades together at the top
Common mistakes
- Don't round your back; hold the hinge position
- Avoid shrugging or pulling with just your arms
- Don't twist your torso; keep your hips square
Muscles worked
The dumbbell split stance bent over row mainly works the lats and mid traps, with the biceps, rear delts, forearms, lower back, and lower abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower BackSupport
- Lower AbsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the dumbbell split stance 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 June 2026.