Dumbbell Row
Back
Weight & Reps
Dumbbell
The single-arm dumbbell row allows you to train each side independently, correcting imbalances. Support yourself on a bench and pull the dumbbell to your hip, focusing on lat engagement.
How to Do Dumbbell Row
- Place one hand and knee on a bench with your back flat and parallel to the floor
- Let the dumbbell hang straight down, then pull it toward your hip in an arc
- Drive your elbow past your torso and squeeze your lat at the top
- Lower the dumbbell with a 2-second negative for maximum lat stretch
Form Cues
- Place one hand and knee on a bench with your back flat and parallel to the floor
- Let the dumbbell hang straight down, then pull it toward your hip in an arc
- Drive your elbow past your torso and squeeze your lat at the top
- Lower the dumbbell with a 2-second negative for maximum lat stretch
Common Mistakes to Avoid
- Rotating your torso to heave the dumbbell up instead of keeping your shoulders square
- Pulling the dumbbell to your chest instead of your hip, which reduces lat involvement
- Rounding the lower back — keep your spine neutral with core engaged
Muscles Worked
Primary
Latissimus Dorsi
Rhomboids
Trapezius (Middle)
Secondary
Biceps Brachii
Rear Deltoid
Teres Major
Infraspinatus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the dumbbell row work?
The dumbbell row primarily targets the latissimus dorsi, rhomboids, and middle trapezius, with secondary work from the biceps, rear deltoid, teres major, and infraspinatus.
How much should a beginner dumbbell row?
Beginner men typically start with 20-35 lb (9-16 kg) dumbbells, while beginner women start with 10-20 lb (4.5-9 kg). Focus on feeling the lat stretch and squeeze before chasing weight.
Dumbbell row vs barbell row — which is better?
Dumbbell rows allow unilateral training and are easier on the lower back, while barbell rows allow heavier loads. Dumbbell rows are better for addressing imbalances; barbell rows are better for overall back strength.
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