So we all know that dumbbell rows are good for your lats, but I am worried about the position you're in when performing them. You are bending over with a knee on the bench while pulling the weight up, and I worry if this can cause lower back pain. Is this a safe exercise for your lower back? That is my question. Thank you.

  • No, it would not if proper form is used.
    – Aizul
    Aug 11, 2015 at 3:27

3 Answers 3


No, as long as you maintain proper form, it's not dangerous, the only back problems you'll have is "how can I find clothes that my huge back fit into".

Every exercise put a strain on some joint and could thus be potentially dangerous. To me, it's a lot easier to maintain a neutral back while doing dumbbell rows than during a deadlift.


Many exercises can cause back problems if done improperly. The bent over row with a dumbbell is not an exception. However, if done correctly, the bent over row is a good, compound exercise that strengthens multiple back, shoulder and scapular muscles.

To protect your spine:

  • Keep your back slightly arched and avoid rounding your back. Contracting your transverse abdominis (pulling your bellybutton towards your spine) will add support.
  • Begin with a weight that you can control throughout the motion and avoid jerking to lift the weight.

If you have a back or disc problem, you should check with your doctor or health care practitioner first.


Like everyone said, Proper form is what is needed. If you don't maintain proper form and do warm up and cool down, there is a chance that you get injured even while walking on treadmill. So Warmup, Form, CoolDown.

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