Dumbbell Deadlift Bent over Row
The Dumbbell Deadlift Bent Over Row combines two effective movements for strengthening your back and posterior chain.
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips and knees, lowering your torso while keeping your back straight.
- Perform a deadlift by driving through your heels to stand up straight.
- Once upright, hinge at the hips again and pull the dumbbells towards your torso, squeezing your shoulder blades together.
- Lower the weights back down and repeat.
How to perform the Dumbbell Deadlift Bent over Row
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Deadlift Bent over Row using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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