Seated Bent-Arm Bent-Over Dumbbell Row


Seated Bent-Arm Bent-Over Dumbbell Row

In this post you will find out how to perform seated bent-arm bent-over dumbbell row exercise using perfect form in order to emphasize your rear delts. Bent-arm bent-over dumbbell row can also be done standing, but those with lower back problems are better off performing it seated.

Bent-Arm Bent-Over Dumbbell Row Exercise Instructions

Perfect technique has to be maintained while performing this rear deltoid exercise for it to be effective. Doing it wrongly may lead to injury or lack of achievement of your bodybuilding goal. It is therefore crucial that one performs this exercise using the correct form in order to achieve the best from this valuable exercise.

Follow these steps to perform this rear deltoid exercise safely and effectively.

Starting position (setup)

  1. Place a couple of dumbbells parallel to and in front of a flat bench.
  2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  3. Bend at the waist while keeping your back straight in order to pick up the dumbbells. As you pick them up, the palms of your hands should be facing each other (neutral grip). You can also use overhand grip – thumbs facing each other.
  4. Bend at the elbows until there is a 90-degree angle between the forearm and upper arm.
Bent-Arm Bent-Over Dumbbell Row

Bent-Arm Bent-Over Dumbbell Row

Movement (action)

  1. Keep your torso forward and stationary with arms bent at a 90-degree angle at the elbows, and lift the dumbbells straight to the side until both upper arms are parallel to the floor. The forearms should be pointed to the floor in this contracted position. Exhale as you lift the weights. Avoid swinging the torso or bringing the arms back rather than to the side.
  2. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  3. Repeat for the recommended number of repetitions.


Although not highly recommended, you can do this exercise free standing with your torso bent forward from the hips like a jackknife, or with your head braced on a high bench for additional support. Avoid these variations if you have any lower back problems.

Replacement Exercises

Be free to replace this exercise with any other rear deltoid exercise you can find in our exercise database.

Muscles Engaged

Posterior deltoids, trapezius, rhomboids, teres major and minor, triceps, infraspinatus, and muscles of the lower back and along the spine.

Closing Thoughts

Seated bent-arm bent-over dumbbell row develops the rear deltoids — the rear muscles of your shoulders — and helps to give your shoulders a three-dimensional appearance.

This exercise is very similar to the seated bent-over dumbbell lateral raise. The only noticeable difference between these two exercises lies in the hand position. Here you keep your forearms and upper arms bent at a 90-degree angle at the elbows and you perform something like rowing motion. Seated bent-over dumbbell lateral raise requires that you lift the dumbbells straight out to the sides of the body until both arms are parallel to the floor – you perform flying motion.

About Author

Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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