Male

Dumbbell Bent Over Row

Muscles involved

The Dumbbell Bent Over Row is a staple move when you want to target your back effectively using just dumbbells. This exercise fits perfectly right in the core strength portion of your workout, immediately following heavy compound lifts or acting as your main hypertrophy driver. By hinging at your hips and pulling the weight smoothly toward your midsection, you engage your entire back structure with impressive focus. Incorporating this drill midway through your gym session allows you to handle solid resistance while keeping complete control over every single repetition, helping you build a solid, thick upper body without burning out your lower back too early.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent. 2. Lean forward, keeping your back straight until you form a 45° angle with the floor. 3. Exhale and pull the dumbbells towards your stomach, keeping your elbows close to your body. 4. Inhale and lower the dumbbells in a controlled manner to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your back straight and parallel to the floor during the entire exercise. - Bring your elbows backward, pointing towards the ceiling, to correctly activate your back. - Do not use torso momentum to lift the dumbbells; the movement should be controlled.