This document provides instructions for performing the dumbbell bent-over row exercise, which works the arms, shoulders, and upper and middle back. It describes the correct starting position of bending at the waist with a neutral back and slight knee bend while holding dumbbells. It also describes pulling the dumbbells back by pulling the shoulder blades together and lowering them in a controlled motion as the finishing position. Incorrect forms such as a rounded back and pushing the shoulder blades out are also outlined.

1. Dumbbell Bent-Over
Row
Candace Bowman, Daphne Young, Hannah Hill, Frank Holowka
(Spring 2018)

2. Muscles worked:
● Arms
● Shoulders
● Upper and middle back

3. Correct Starting Position
- Bend at waist.
- Palms facing each other while
holding dumbbells.
- Neutral back.
- Slight bend of the knees.

4. Correct Ending Position
- Pull the dumbbell back, while
keeping it close to the body, by
pulling shoulder blades together.
- Control weight as it lowers back
to starting position.

5. Incorrect Starting Position
- Rounded back.
- Excessive bend at the waist.
- Minimal control of the
dumbbells.

6. Incorrect Ending Position
- Pushing shoulder blades out.
- Elbows away from body.
- Using back to lift weight.

7. For more information:
https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row

8. References
Bent Over Two-Dumbbell Row. Retrieved from https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row
Floyd, R. T. (2015). Manual of Structural Kinesiology (19th ed.). New York, NY: McGraw-Hill Education.
Sugar, J. (2018, April 6). 12 Best Dumbbell Exercises For Strong, Chiseled Arms. Retrieved from
https://www.popsugar.com/fitness/photo-gallery/35176832/image/35176856/Bent-Over-Row