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  • Writer's pictureDylan Kosek

Dumbbell's - Bent Over Dual Row (Head Supported)

The dumbbell row is notorious for it's great back pump and the ability to manipulate the exercise to target the different muscle groups of the back.

This particular variation will be focusing on the mid to upper back. With the primary mover's being the Latissimus Dorsi, Rhomboids, and lower Trapezius. Secondary mover's that are also activated during this exercise include the Posterior Deltoids (rear delts) and Biceps Brachii.

Note: This exercise also demands the activation of core muscle groups, including the Erector Spinae and Transverse Abdominis. Which work to keep your spine correctly aligned throughout the exercise, both externally and internally.

Let's watch a short clip of Flight Physiques Coach, Dylan Kosek, performing the exercise:


  1. Feet are planted inside shoulder width apart.

  2. Slight bend through knees.

  3. Hips kicked out, back straight, core engaged.

  4. Head resting on support. (Just below waist level)

  5. Allow arms to dangle with your weight selection. (This opens up your lats.)

  6. Pull through your elbows. (Squeezing lats. at the top)

  7. Repeat 5-6 until failure of form or strength.

Benefits of doing Dumbbell Rows

  • Functional Strength

  • Back Muscle Growth

  • Improved Posture

  • Core Stability/Strength

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