Exercise guide · Back
Dumbbell Row
Dumbbell rows train your back with one or two dumbbells while your torso is supported on a bench. The bench reduces lower-back demand compared to a bent-over barbell row and lets you focus on pulling with each arm.
- Targets: Mid back
- Equipment: Dumbbell
- Type: Compound
Step by step
How to do the Dumbbell Row
- Place one knee and the same-side hand on a flat bench. Hold a dumbbell in the opposite hand with your arm hanging straight.
- Set your back flat and roughly parallel to the floor. Brace your core and keep your hips square to the bench.
- Row the dumbbell toward your hip or lower ribs by bending your elbow and driving it back along your side.
- Squeeze your shoulder blade toward your spine at the top without twisting your torso.
- Lower the dumbbell slowly to a full stretch, then complete all reps before switching sides.
Form cues
- Shoulder stays down, away from your ear
- Elbow tracks along your side
- Bench supports a flat back
- Pull toward your hip pocket, not your ear
Common mistakes
- Rotating your torso to heave the weight up
- Shrugging the working shoulder
- Using a short, jerky rowing stroke
- Letting the dumbbell drift forward away from your body
Muscles worked
Primary
Mid back
Secondary
Lats, Biceps and Forearms
Safety: Choose a weight you can control without twisting. For two-arm rows on the bench, keep both feet on the floor and maintain a neutral spine throughout.
Alternatives
