Bent Over Dumbbell Row (Elbows Out)
The Bent Over Dumbbell Row (Elbows Out) is a free-weight pulling exercise that targets the upper back by changing the angle of the arm pull. This variation emphasizes upper back thickness and posture improvement.
Since this movement places a significant isometric demand on the lower back, AI coaching is critical for monitoring your recovery status and daily HRV to prevent strain. By analyzing your RPE and previous set performance, the app can detect if fatigue is causing your form to break down—often indicated by sudden drops in rep consistency—and suggest lowering the weight or switching to a chest-supported alternative to protect your spine. The system also tracks your progress specifically on rear deltoid and rhomboid strength, ensuring balanced development alongside your lat-dominant movements.
Form Cues
- Hinge forward at the hips until your torso is nearly parallel to the floor
- Flare your elbows out to the sides at roughly a 45-60 degree angle
- Squeeze your shoulder blades forcefully together at the top
- Brace your core tightly to protect your lower back
- Control the dumbbells on the way down to maximize tension
- Don't let your lower back round or arch excessively
- Don't tuck your elbows close to your ribs (this shifts focus to lats)
- Don't use momentum or jerk the weights upward
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Standing too upright
- Using excessive momentum
- Rounding the lumbar spine
- Tucking elbows in instead of flaring
- Range of motion too short
Muscles Worked
This variation shifts the focus from the latissimus dorsi to the upper back musculature, specifically the posterior deltoids, rhomboids, and middle trapezius. By flaring the elbows out, you reduce the leverage of the lats and force the muscles responsible for scapular retraction to perform the work, creating a thicker upper back.
Primary
Secondary
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