Back · Dumbbells

Dumbbell Row

The dumbbell row is a unilateral strength exercise that targets the latissimus dorsi, rhomboids, and rear deltoids. It fits well into the middle of a back or pull workout to build thickness and address strength imbalances between sides.

Muscles: Back
Equipment: Dumbbells
Type: Strength
Animation: Men

How to do it

Place your right knee and right hand on a flat bench for support, keeping your back parallel to the floor.
Plant your left foot firmly on the ground, and hold a dumbbell in your left hand with your arm extended.
Keep your spine straight and your core engaged.
Inhale and brace your core. Exhale as you lift the dumbbell towards your waist, keeping your elbow close to your body.
Squeeze your shoulder blade towards your spine at the top of the movement.
Keep your head in line with your spine, avoiding any neck strain.
Slowly lower the dumbbell back to the starting position, controlling the movement.

Common mistakes

Rotating the torso at the top shifts the work away from the lats and places unnecessary torque on the lower back.
Pulling the weight straight up with the bicep instead of driving the elbow toward the hip reduces back engagement.
Rounding the spine or jerking the neck upward increases compressive stress on the cervical and lumbar spine.

Tips

Drive your elbow back toward your hip rather than straight up to maximize lat engagement.
Allow the working shoulder to drop slightly at the bottom to achieve a full stretch before initiating the pull.
Keep a soft bend in the supporting arm to protect your elbow joint and maintain upper-body stability.

Sets and reps

Perform 3 to 4 sets of 8 to 12 reps per side for muscle growth, resting 60 to 90 seconds between arms, or 6 to 8 reps with heavier weight for strength.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is the dumbbell row safe for the lower back?

Yes, supporting your knee and hand on a bench significantly reduces spinal loading compared to freestanding barbell rows. If you experience sharp pain, stop immediately and consult a healthcare professional.

How can you do this exercise without a bench?

You can perform a three-point row by bracing one hand on a sturdy chair, dumbbell rack, or table while keeping both feet on the floor.

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