Dumbbell row
A two-dumbbell horizontal pull from a stable hip hinge.
- Muscle group: Back
- Equipment: Dumbbells
- Difficulty: Intermediate
Also known as: Dumbbell bent over row, Bent-over dumbbell row, Roning med håndvægte, Foroverbøjet roning med håndvægte
How to do it
- With soft knees, hinge at your hips and brace with a neutral spine.
- Let arms hang, then pull elbows toward your hips without jerking.
- Lower the weights slowly and reset your position between reps if needed.
Common mistakes
- Rounding or repeatedly extending the lower back.
- Using a torso swing instead of a controlled pull.
Alternatives
Watch a video demonstration on YouTube
“HOW TO: Dumbbell bent over row | #CrockFit” by Alex Crockford (opens YouTube)
Used in the programmes
- Home dumbbell conditioning3 days a week
- Glutes & legs focus3 days a week
- Busy week: 2 days2 days a week
- Arms focus (home, dumbbells)3 days a week
- Chest focus (home, dumbbells)3 days a week
- Back focus (home, dumbbells)3 days a week
- Legs focus (home, dumbbells)3 days a week
Log this exercise in FitScore
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.