Back · Beginner

Dumbbell Bent-Over Row

Upper Back · also Lats, Biceps

Equipment: Dumbbell

How to do it

• Stand hip-width, dumbbells in hand, knees slightly bent
• Hinge at the hips until your torso is about 45° or lower, back flat
• Let the arms hang, neck neutral, eyes on the floor
• Pull the dumbbells to your lower ribs, elbows close to your body
• Squeeze shoulder blades together, then lower with control

Common mistake

✕ ROUNDED BACK → ✓ FLAT BACK · HINGE AT HIPS

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nsca.com.