Bent-Over Dumbbell Row at Home | Back Strength | Nova Gym Box

12.5kg Hex Dumbbell Bent-Over Row

The Bent-Over Row is a highly effective movement for upper-back strength and posture using minimal home gym equipment. With a single 12.5kg hex dumbbell, this exercise supports strength gains, calorie burn, and functional fitness, making it a core movement within the Nova Gym Box training system.

Muscles Worked

Primary muscles: Latissimus dorsi, rhomboids.

Secondary muscles: Trapezius, posterior deltoids, biceps brachii.

Stabilisers: Core, erector spinae.

Form and Technique

Maintain a neutral spine, brace the core before each repetition, and move through a controlled range of motion. Tempo should be deliberate, prioritising muscle engagement over momentum.

Calories Burned

Expect approximately 6–10 calories burned per minute depending on bodyweight and intensity. When included in circuits, energy expenditure increases significantly.

Progressions

Increase difficulty by slowing tempo, adding pauses, increasing repetitions, reducing rest periods, or pairing this movement with other Nova Gym Box equipment such as resistance bands.

Why Nova Gym Box

The 12.5kg hex dumbbell included in Nova Gym Box is intentionally selected to support movements like the Bent-Over Row. Combined with guided workouts and personalised nutrition, it delivers a complete home training solution.