Dumbbell Bent Over Wide Row
Dumbbell Bent Over Wide Row Exercise Description
The Dumbbell Bent Over Wide Row is a horizontal pulling exercise performed in a hip-hinged position to target the posterior shoulder and upper back. Flaring the elbows out during the row shifts emphasis toward the posterior deltoids, rhomboids, and middle fibers of the trapezius, while the biceps assist at the elbow. The latissimus dorsi still contributes, but less than in a narrow, elbows‑in row. Maintaining a neutral spine with a strong hinge engages the spinal erectors and core isometrically for trunk stability. This variation reinforces controlled scapular retraction and depression—key mechanics for efficient pulling and shoulder health in strength training.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Latissimus Dorsi
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Spinalis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Bent Over Wide Row Exercise
‘- Stand with feet about hip-width and hold dumbbells at your sides with a pronated grip (palms facing in/down).
– Brace your core, set your ribs down, and hinge at the hips, sending them back while keeping a neutral spine.
– Soften your knees; let the dumbbells hang under your shoulders without rounding your back or neck.
– Pack your shoulders (gentle retraction and depression) to start; keep the chest quiet and torso stable.
– Initiate the pull by driving your elbows out and back in line with your shoulders (elbows flared).
– Guide the dumbbells toward your upper ribs/lower chest; avoid shrugging.
– Squeeze the shoulder blades together and slightly down at the top without jutting the head forward.
– Keep wrists neutral; lead with elbows, not hands.
– Lower the dumbbells under control, allowing the shoulder blades to protract naturally at the bottom.
– Maintain your hinge, balance over midfoot, and avoid using momentum throughout.
– Breathe steadily—exhale as you row up, inhale as you lower.
Dumbbell Bent Over Wide Row Tips
‘- Use a pronated grip on the dumbbells with your palms facing in/down.
– Brace your core, set your ribs down, and hinge by sending your hips back while keeping a neutral spine.
– Keep your knees soft and let the dumbbells hang under your shoulders without rounding your back or neck.
– Lightly pack your shoulders (gentle retraction and depression) before you start and keep your torso quiet as you row.
– Initiate the pull by driving your elbows out and back in line with your shoulders.
– Guide the dumbbells toward your upper ribs/lower chest rather than pulling straight up.
– Avoid shrugging; instead, squeeze your shoulder blades together and slightly down at the top.
– Keep your head neutral and avoid jutting it forward as you row.
– Maintain neutral wrists and focus on leading the movement with your elbows, not your hands.
– Lower the dumbbells under control, allowing your shoulder blades to protract naturally, while maintaining your hip hinge, balance over midfoot, and steady breathing (exhale up, inhale down).
[Continue only as needed for precise execution]
Dumbbell Bent Over Wide Row Beginner Introduction
The Dumbbell Bent Over Wide Row is a bent-over pulling movement that uses dumbbells to challenge the upper body while the hips are hinged back. With the torso angled toward the floor, the arms travel out wide as the weights are drawn upward, turning this into a variation that emphasizes the back of the shoulders and the upper portion of the back rather than the lats. The motion highlights a wide elbow path, with the hands moving roughly toward the upper ribs or lower chest.
This row style places strong demand on the rear shoulders, the muscles between the shoulder blades, and the mid-back area, while the arms assist by bending at the elbows. The larger muscles along the sides of the back still participate, but they share the workload with the upper back more evenly than in a close-grip row. Because the hips stay hinged and the back stays long, the lower back and core work in a steady, supportive way. The pattern also reinforces controlled movement of the shoulder blades, drawing them back and slightly down for healthier, more efficient pulling mechanics.