- Trains lats and upper back with almost no lower back strain
- Pull towards your hip, not straight up to your armpit
- Keep your shoulders square and do not twist to lift the weight
- 3 to 4 sets of 8 to 12 reps per arm
- Level
- Beginner
- Trains
- Lats, Rhomboids, Rear deltoids, Biceps, Core (anti-rotation)
- Kit
- Dumbbell, Flat bench
What the dumbbell row trains and why it is worth doing
The dumbbell row trains your lats, the muscles between your shoulder blades, your rear shoulders and your biceps. Supporting yourself on a bench takes most of the load off your lower back, so you can focus on your upper back and go reasonably heavy.
Working one arm at a time shows up differences between sides and stops your stronger side doing all the work. Your trunk also has to resist twisting as the weight moves, which is useful training in its own right. For beginners it is often the best first row to learn.
How to do a dumbbell row
- Place your left knee and left hand on a flat bench, hand under your shoulder and knee under your hip. Put your right foot on the floor, slightly out to the side.
- Pick up the dumbbell in your right hand and let it hang straight down, with your back flat and roughly parallel to the floor.
- Brace your trunk and keep your shoulders square to the floor.
- Pull the dumbbell up and back towards your hip, driving your elbow past your torso and keeping it close to your side.
- Pause briefly at the top with your shoulder blade drawn back, without twisting your chest open.
- Lower under control until your arm is straight and you feel a stretch across your upper back. Finish your reps, then switch sides.
Common mistakes
- Twisting to lift the weight. If your chest rotates open, your trunk is doing the work. Keep your shoulders level and pick a weight you can control.
- Pulling straight up to your chest. Aim towards your hip in a slight arc. This gets your lats working rather than just your arm.
- Shrugging. Keep your working shoulder away from your ear.
- Rounding your back. Keep it flat throughout, with your eyes on the floor just ahead of the bench.
- Cutting the stretch short. Let the dumbbell go all the way down on every rep.
Easier and harder versions
- Easier: a lighter dumbbell with a two second pause at the top, to learn the position.
- Easier: the seated cable row, which is fully supported and easy to adjust.
- Harder: a staggered-stance row with one hand on a bench and both feet on the floor, which asks more of your trunk.
- Harder: the barbell row, which trains both sides together and adds the challenge of holding a hinge.
How to programme the dumbbell row
3 to 4 sets of 8 to 12 reps per arm with around 90 seconds' rest works for most people. Start with your weaker side and match the reps on your stronger side.
It fits on any upper body day and pairs well with a press such as the dumbbell bench press. Because it barely touches your lower back, it is a good row to use in the same week as heavy deadlifts. It is also a staple of any simple beginner gym plan, and a coach can show you the setup during a free trial at Lycan Strength.
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Questions
What weight should I start with?
Pick a dumbbell you can row for 12 controlled reps without twisting. Most people can row noticeably more with one arm than they can press, so expect to move up quite quickly.
Can I do dumbbell rows without a bench?
Yes. Hinge forward in a staggered stance and rest your free hand on your front thigh or a sturdy box. Keep your back flat and your hips square.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
