Bent Over Row (Dumbbell)
Trains the upper back. You need a dumbbell. 3 of our free programs use it, across 6 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Bent Over Row (Dumbbell)
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×8–12the shape they run most (4 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dumbbell + Bench Full Body | Full Body B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dumbbell Only Full Body | Full Body A | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout A — Phase 3 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Bent Over Row (Dumbbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Bent Over Row (Dumbbell) trains
Technique
How to do the Bent Over Row (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Bend at your hips and knees to lower your torso until it is nearly parallel to the floor, keeping your back straight.
- Let the dumbbells hang directly below your shoulders, arms fully extended.
- Pull the dumbbells towards your torso, leading with your elbows and keeping them close to your body. Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Avoid using momentum; perform the movement slowly and with control to maximize muscle engagement.
- Breathe out as you pull the dumbbells towards your torso and breathe in as you lower them back down.
- Ensure your elbows remain close to your body throughout the exercise to protect your joints.
Substitutes
Swap Bent Over Row (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bent Over Row (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.