Dumbbell Row
Muscles worked
Instructions
- 1Choose a flat bench and place a dumbbell on each side of it.
- 2Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- 3Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- 4Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
- 5Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- 6Repeat the movement for the specified amount of repetitions.
- 7Switch sides and repeat again with the other arm.
About Dumbbell Row
The dumbbell row is performed with one knee and one hand on a bench, back flat and parallel to the floor, the other arm pulling the dumbbell along the body. This unilateral pull targets the mid-back and the lats while fixing imbalances between the two sides thanks to arm-by-arm work. Pull the dumbbell toward the hip, leading with the elbow and squeezing the shoulder blade, without twisting the torso to cheat. Bracing on the bench removes the lumbar load, which makes it an excellent alternative to the barbell row and a very accessible exercise.
check_circleBenefits
- check_circleTargets the mid-back one side at a time
- check_circleCorrects left-right muscular imbalances
- check_circleAllows a large range of motion and full stretch
lightbulbExecution tips
- lightbulbKeep the back flat and parallel to the floor
- lightbulbPull the dumbbell toward the hip, elbow close to the body
- lightbulbSqueeze the shoulder blade at the top
- lightbulbLower to full arm extension to stretch the lat
warningCommon mistakes
- warningRotating the torso to gain momentum
- warningPulling toward the shoulder instead of the hip
- warningRounding the back during the movement
- warningFlaring the elbow and loading the shoulder
helpFrequently asked questions
Where should I pull the dumbbell?expand_more
Toward the hip with the elbow tucked, to maximize mid-back and lat recruitment.
Should I rotate my torso at the top?expand_more
No, a stable torso avoids cheating and keeps tension on the target muscles.
Does the dumbbell row replace the barbell row?expand_more
It isolates the back well with no lumbar load, but allows less total load than the bar. Ideal as a complement or an alternative if the lower back tires: many do both in the same program.
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