Dumbbell Row
DumbbellStrength
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The Dumbbell Row is a unilateral strength exercise performed by hinging at the hips with one hand on a bench, pulling a dumbbell toward the hip in a rowing motion to build upper body pulling power. It primarily targets the shoulders while secondarily engaging the back muscles like lats and rhomboids for improved posture and scapular stability. Ideal for athletes, bodybuilders, or anyone seeking balanced upper body development, it requires just a dumbbell and bench.
How to Perform Dumbbell Row
- 1Stand next to a bench with a dumbbell on the floor, feet shoulder-width apart for stability.
- 2Place one knee and the same-side hand on the bench, keeping your back flat and parallel to the floor.
- 3Reach down with your free hand to grasp the dumbbell with a neutral grip (palm facing your body), arm fully extended.
- 4Engage your core, keep your spine neutral, and let the dumbbell hang straight down from your shoulder.
- 5Inhale, then pull the dumbbell up toward your hip by driving your elbow back, squeezing your shoulder blade.
- 6Exhale as you reach the top position, keeping your elbow close to your body and avoiding torso rotation.
- 7Inhale and slowly lower the dumbbell back to full extension, controlling the descent.
- 8Perform desired reps, then switch sides.
- 9Key form tips: Maintain a flat back—avoid rounding or arching; keep the movement slow and controlled to target the back effectively. Common mistakes: Using momentum by jerking the weight or letting the shoulder shrug up.
