Back & posture

Bent-over dumbbell row

Pulling weights towards your ribs from a hip hinge — builds the upper back for better posture.

Intermediate Low impact Dumbbells
Movement diagram for Bent-over dumbbell row: hip hinge to bent-over row (top)
Original diagram — start and finish positions.

How to do it

  1. Hold a dumbbell in each hand, soften your knees and hinge forward from your hips with a flat back.
  2. Let the weights hang under your shoulders.
  3. Pull your elbows back towards your hips, squeezing your shoulder blades together.
  4. Lower the weights slowly.

Form tips

  • Think "elbows to back pockets".
  • Keep your neck in line with your back.

Common mistakes

  • Rounding the back.
  • Jerking the weights up.

Easier and harder

Make it easier

Support one hand on a chair and row one arm at a time.

Make it harder

Use heavier weights or pause at the top.

More back & posture exercises