Exercise guide
Dumbbell Bent Over Wide Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound movement emphasizes the upper back, rear deltoids, and rhomboids by using a wide elbow flare to shift tension away from the lats. It is highly effective for improving posture and building thickness in the mid-to-upper back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a pronated (overhand) grip.
- Hinge at the hips until your torso is nearly parallel to the floor, maintaining a slight bend in the knees.
- Keep your back flat, chest up, and allow the dumbbells to hang directly below your shoulders with arms fully extended.
How to do it
- Exhale as you pull the dumbbells upward, flaring your elbows out to the sides at a 90-degree angle from your torso.
- Squeeze your shoulder blades together at the top of the movement, bringing the dumbbells toward your lower chest.
- Inhale and slowly lower the weights back to the starting position with a controlled 2-second eccentric phase.
- Maintain a neutral spine and keep your core braced throughout the entire set.
Form checklist
- Keep elbows flared wide, not tucked to the ribs.
- Maintain a flat back; do not round the lumbar or thoracic spine.
- Avoid using momentum or 'shrugging' the weights up with your traps.
- Keep your neck neutral by looking at a spot on the floor a few feet in front of you.
Pro tips
- Focus on pulling through the elbows rather than gripping the dumbbells too tightly to maximize upper back engagement.
- Imagine trying to touch your elbows to the ceiling to ensure a full range of motion and peak contraction.
Make it harder
- Add a 2-second isometric hold at the top of each rep to increase time under tension.
- Perform the exercise on an incline bench (chest-supported) to eliminate momentum and isolate the back muscles further.
Frequently asked
- What muscles does the dumbbell bent over wide row work?
- The dumbbell bent over wide row primarily targets the lats, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell bent over wide row?
- The dumbbell bent over wide row uses dumbbell.
- Is the dumbbell bent over wide row good for beginners?
- The dumbbell bent over wide row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
- Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
- Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
- Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius