Bent-Over Dumbbell Row

Explore bent-over dumbbell row in 3D. Focus: Latissimus dorsi, Rhomboids, Biceps.

Dumbbells

Setup

Bend the knees slightly and hinge at the hips while keeping the back neutral.

Exercise guide

1. Controlled return

   Slowly extend the elbows and return the handles; keep the back and torso stable.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Pull the elbows back beside the torso, bringing the handles toward the lower ribs without leaning back.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.