Exercise guide
Dumbbell Split Stance Bent Over Row
- Intermediate
- Compound
- Rep-based
- Back
- Lower legs
- Shoulders
- Upper legs
This unilateral pull targets the lats and rhomboids while building core stability and correcting strength imbalances. The split stance provides a stable base for heavy loading while minimizing lower back strain compared to a standard bent-over row.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, then take a large step back with one leg to create a stable split stance.
- Hold a dumbbell in the hand opposite your lead leg, and hinge forward at the hips until your torso is at a 45-degree angle.
- Place your non-working hand on your lead thigh for support and maintain a flat, neutral spine.
How to do it
- Exhale as you pull the dumbbell toward your hip, driving your elbow back and keeping it tucked close to your side.
- Squeeze your shoulder blade toward the center of your back at the peak of the contraction.
- Inhale as you slowly lower the weight back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep your shoulders and hips square to the floor; avoid rotating your torso as you pull.
- Maintain a flat back and engaged core to protect the lumbar spine.
- Keep your neck neutral by gazing at a spot on the floor about three feet in front of your lead foot.
- Ensure the weight moves toward your hip, not straight up to your shoulder.
Pro tips
- Think of your hand as a hook and pull with your elbow to better isolate the lats and minimize bicep dominance.
- Initiate the movement by retracting your shoulder blade before your arm begins to bend.
Make it harder
- Perform the movement without resting your non-working hand on your thigh to significantly increase core and balance requirements.
- Add a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the dumbbell split stance bent over row work?
- The dumbbell split stance bent over row primarily targets the lats, rhomboids, and trapezius, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the dumbbell split stance bent over row?
- The dumbbell split stance bent over row uses dumbbell.
- Is the dumbbell split stance bent over row good for beginners?
- The dumbbell split stance bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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