Dumbbell Bent Over Row exercise animation (Männlich)

Dumbbell Bent Over Row

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment
Dumbbell
Körperregion
Back
Typ
Strength

The dumbbell bent over row is a back-building pull that primarily targets the lats (latissimus dorsi) along with the teres major and minor, the mid and lower traps, and the rear delts. Hinged over at the hips, you row a dumbbell in each hand toward your waist, building thickness and pulling strength while the biceps and forearms assist.

Dumbbell Bent Over Row: So führst du sie aus

  1. 1Hold a dumbbell in each hand with a neutral grip, feet about hip-width apart and knees slightly bent.
  2. 2Hinge at your hips and push your hips back until your torso is roughly 45° to parallel with the floor, keeping a flat back and a braced core.
  3. 3Let the dumbbells hang straight down at arm's length, palms facing each other and shoulders relaxed but set.
  4. 4Pull both dumbbells up toward your hips, leading with your elbows and keeping them close to your sides.
  5. 5Squeeze your shoulder blades together at the top, bringing the dumbbells alongside your lower ribs and waist.
  6. 6Lower the dumbbells under control back to the fully extended starting position, keeping tension in your back.
  7. 7Complete your reps, then hinge upright and set the dumbbells down with control.

Technik-Tipps

  • Keep a neutral spine from head to hips throughout the set — hinge at the hips rather than rounding your back.
  • Drive your elbows back and up rather than pulling with your hands, so the lats and mid-back do the work.
  • Pause briefly and squeeze at the top of each rep to maximize back contraction before lowering.
  • Match the rowing path to your goal: rowing toward the hip emphasizes the lats, while a higher pull hits the upper back more.

Häufige Fehler

  • Rounding the back instead of hinging at the hips, which loads the spine and raises the risk of injury.
  • Jerking the dumbbells up with momentum, which shifts work off the back and reduces muscle tension.
  • Shrugging the shoulders toward the ears during the pull, which turns it into a trap-dominant movement and limits lat engagement.
  • Standing too upright, which shortens the range of motion and removes much of the load from the back muscles.

Häufig gestellte Fragen

What muscles does the dumbbell bent over row work?

It mainly works the lats (latissimus dorsi), teres major and minor, and the middle and lower trapezius, with the rear delts assisting. The biceps, brachialis, and forearms help drive the pull.

Should I row both dumbbells at once or one arm at a time?

Both work. Rowing two dumbbells at once is time-efficient and trains both sides together, while single-arm rows let you brace on a bench, use a longer range of motion, and fix side-to-side imbalances.

How many sets and reps should I do?

For back size and strength, 3–4 sets of 8–12 reps per side is a solid default. Pick a weight that lets you keep a flat back and a controlled pull on every rep.

Is the dumbbell bent over row good for beginners?

Yes, if you master the hip hinge first. Start light to learn a flat back and a controlled row to the hip, then add weight once the movement feels stable.

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