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Dumbbell row

With one hand and one knee on the bench, you pull the dumbbell up along your body. The support takes your lower back out of the equation, so your back can work in isolation.

Feels in
Back, biceps, rear shoulders
Needed
One dumbbell and a bench

Step by step

  1. 1Place one hand and the same-side knee on the bench, back flat.
  2. 2Let the dumbbell hang with your arm straight under your shoulder.
  3. 3Pull your elbow back along your body until the dumbbell approaches your hip.
  4. 4Lower under control until your arm hangs straight again.

Watch for

  • Back flat, shoulders level
  • Elbow along your body
  • Stretch out briefly at the bottom

Common mistakes

  • Rotating your torso along with it.
  • Throwing the dumbbell up with a swing.

Too heavy

Seated row with a band, or a lighter dumbbell with more reps.

Too light

A pause at the top or a three-second lowering phase.

Injury prevention —

Do not rotate your torso to get the dumbbell higher; that turns it into a twisting movement for your lower back.

Frequently asked questions

Which muscles does the Dumbbell row train?

Back, biceps, rear shoulders

What do you need for the Dumbbell row?

One dumbbell and a bench

What are common mistakes in the Dumbbell row?

Rotating your torso along with it. Throwing the dumbbell up with a swing.

What if the Dumbbell row is too hard?

Seated row with a band, or a lighter dumbbell with more reps.

How do you make the Dumbbell row harder?

A pause at the top or a three-second lowering phase.

Take this exercise further

Put it in your own training programCalculate your 1RM for your working weight

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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