Dumbbell Bent-Over Row
Back · Dumbbell · Intermediate
How to do it
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let your arms hang straight down towards the floor, with your elbows slightly bent.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Upper Back
Secondary: Biceps, Forearms
Is your Dumbbell Bent-Over Row good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 34 kg |
| Novice | 44 kg |
| Intermediate | 54 kg |
| Advanced | 67 kg |
| Expert | 80 kg |
| Veteran | 96 kg |
| Elite | 112 kg |
| Master | 129 kg |
| Apex | 146 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro, which means both dumbbells combined for bilateral lifts. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Dumbbell Bent-Over Row.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Rushing the weaker side or letting the dumbbells drift. Keep both sides moving through the same range and tempo.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your upper back.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Dumbbell Bent-Over Row FAQ
What muscles does the Dumbbell Bent-Over Row work?
The primary target is upper back. It also involves biceps, forearms while you keep the movement controlled.
How many sets and reps should I do for the Dumbbell Bent-Over Row?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Dumbbell Bent-Over Row strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
