Step by step
- Standing with a dumbbell in each hand, bend your knees slightly and push your hips back until your torso is at about 45°.
- Let your arms hang, palms facing each other or facing back, back straight.
- Pull the dumbbells towards your hips, driving your elbows back and close to your body.
- Squeeze your shoulder blades together for a moment at the top.
- Lower under control until your arms are straight.
Tip: If your lower back tires before your back, do the one-arm row supported on a bench.
Common mistakes
If your back curves, your lower back takes the load. Lower the weight or support your chest on an incline bench.
Keep the same torso angle throughout the set.
Think about driving your elbows back, not lifting your hands.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Palms facing each other or facing back?
Palms facing each other keeps your elbows tucked and works your lats more; palms back with elbows out works your upper back more.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add bent-over dumbbell row to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.