How To Do Dumbbell Row

Dumbbell Row Exercise

Dumbbell row is a powerful exercise for building a strong back while increasing the width of your upper body as well.

It’ll hit your lat muscles as well as the trapezius muscles, the rhomboids, and the rear deltoids to a degree as well.

The dumbbell row should be performed towards the start of the workout program when you are feeling strong and fresh as it is a compound exercise.

It’s also a great exercise for strengthening the biceps as well as they act synergistically to get the weight up.

Dumbbell Row How To

  • Position yourself with one knee down on a flat bench, the other leg beside the bench for support.  Hold a dumbbell in the same side with the foot down and then use the other hand for balance on the bench.  Bend over so that your back is parallel to the bench.
  • Allow the weight to hang down by the bench, hand underneath the shoulder perpendicular to the floor.
  • Thinking of squeezing from the mid-back region, contract the muscles as you pull the weight upwards toward the shoulder.
  • Pause when the weight is up as high as you can comfortably go and then lower back down to complete the rep.  Switch sides once all reps are completed and repeat once again.

Form and Technique

When doing this exercise, you’ll want to use just muscular force to execute the movement pattern.

Avoid letting momentum come into play.  As you do the exercise, focus on keeping the head looking downward in the same direction as the dumbbell.

Variations: Bent Over Row, Cable Row

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Dumbbell Row