Dumbbell Bent-Over Row

The technique.

1. 01

   Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing each other.

2. 02

   Hinge at your hips, keeping your back straight, until your torso is nearly parallel to the floor.

3. 03

   Let the dumbbells hang straight down, then pull them towards your lower chest/upper abs.

4. 04

   Squeeze your shoulder blades together at the top of the movement.

5. 05

   Slowly lower the dumbbells back to the starting position with control.

What goes wrong.

• ×Rounding the back, compromising spinal health.
• ×Standing too upright, reducing the focus on the back muscles.
• ×Using momentum or swinging the weights, rather than controlled pulls.
• ×Not achieving a full stretch at the bottom or a full squeeze at the top.
• ×Flaring elbows excessively, reducing lat engagement.