Dumbbell row
- Muscle group
- Back
- Equipment
- Dumbbell
- Primary muscles
- Lats, Upper back
- Secondary muscles
- Biceps, Forearms, Rear delts
- Place one hand and the knee of the same side on a bench for support. Hold a dumbbell in your opposite hand with your arm extended and your back flat.
- Pull the dumbbell up toward your body, keeping your elbow close to your body.
- Squeeze your back at the top, then slowly lower the dumbbell with control back to the starting position. Complete all reps on one side before switching.
Tips
- Keep your torso parallel to the floor throughout the set so the pull travels in a consistent vertical path.
- Drive the movement by pulling your elbow back and upward rather than curling the weight with your hand, so the back muscles do the work.
- At the top of each rep, pause briefly with the dumbbell close to your torso before lowering it with control.
Common mistakes
- Rotating the torso upward to help lift the dumbbell, rather than keeping it stable throughout the rep.
- Letting the shoulder of the working arm drop and the arm fully hang at the bottom, which causes the torso to lose its stable position before the next rep begins.
- Flaring the elbow out to the side during the pull instead of keeping it tracking close to the body.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
