UPPER BACK · DUMBBELL
How to do the dumbbell bent over row
The dumbbell bent over row trains your upper back, with help from your lats, biceps, forearms. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells and stand tall.
- Bring your shoulders back, engage your abs, and lean forward while keeping your back straight. Your torso should be as parallel to the floor as possible.
- Have your arms straight and hanging down with your wrists neutral (facing one another).
- Take a breath and row both dumbbells until your elbows are at torso level. Exhale at the top.
- Lower the weights, breathing in on the way down.
Muscles worked
| Primary | Upper Back |
|---|---|
| Secondary | Lats, Biceps, Forearms |
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the dumbbell bent over row
- PPL Advanced4 × 10
- Toned & Lean3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your upper back
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