Bent over Dumbell Row

If you have ever done a Spartan Race, you already know there are a lot of obstacles that require you to pull something.  This action could be pulling a sled, the Hercules Hoist, a tire pull, or even a rope climb.  The primary group of muscles responsible for this action are located in your back, the middle back.

The bent over dumbbell row works primarily works the middle back, but also engages plenty of other muscles: the biceps, shoulders, and lats.  The movement is simple and the exercise can be done nearly anywhere.


Exercise Complexity: Beginner
Required Equipment: Dumbbells.

  • Stand with your feet spread apart, bending your knees slightly and bring your core forward by bending at your waist till your back is nearly perpendicular to the floor.
    • Keep your head up
  • Hold the dumbbells, arms extended
  • In a slow calculated movement, lift the dumbbells to your sides while keeping the elbows close to your body.
  • When you get to the top of the movement (your side), hold and squeeze your back muscles for a second.
  • Reverse and repeat.

Disclaimer: The exercises contained within are tips and only tips.  We are not responsible for injury due to performing this or any other exercise.  Please use caution and understand your body’s own limitations.

About Joe DiFiglia

Fitness and sport enthusiast. Spartan Race Junky. I have been a martial artist since the age of 4 and addicted to anything challenging. Years of Martial Arts training provides the ability to keep going when my body really wants to quit.