← Dumbbell Row
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Dumbbell Row

Latissimus Dorsi · secondary: Rhomboids, Biceps
Back beginner Home / Gym dumbbell+bench
Sets × Reps
3 × 10-12
Rest
60s
Est. Calories
~6/min
Muscle Group
Back
Starting Position

Grip the bar/handle at shoulder width, shoulders down and back, core braced.

Step-by-Step Instructions

1. Support one knee/hand on a bench, flat back, dumbbell hanging.

2. Pull the dumbbell to your hip, elbow close to the body.

3. Lower under control to a full stretch.

Breathing

Exhale as you pull, inhale as you return to the start under control.

Common Mistakes

Using momentum to yank the weight, shrugging instead of pulling with the back.

Safety Tips

Keep the spine neutral throughout; do not let the lower back round to complete the rep.

Variations

Beginner: Use a lighter dumbbell, focus on form.

Intermediate: As described.

Advanced: Add a pause and squeeze at the top.

Equipment Not Available? Try Instead
Bent-Over Barbell Row
Latissimus Dorsi
→
Resistance Band Row
Rhomboids
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.