Dumbbell Row
The one-arm dumbbell row is a bench-supported row that works your lats and upper back, with your rear delts and biceps helping.
Lats · Upper BackDumbbellCompoundPer sideFlat bench
How to do a dumbbell row
- Put your left knee and left hand on a flat bench, right foot on the floor, and hold a dumbbell in your right hand.
- Flatten your back so it is roughly parallel to the floor, arm hanging straight below your shoulder.
- Pull the dumbbell toward your hip, keeping your elbow close to your side.
- Lower it slowly until your arm is straight again.
- Finish all reps, then switch sides.
Tips
- Think "elbow to hip," not "hand to shoulder."
- Keep your chest square to the floor.
Common mistakes
- Twisting your torso to heave the weight up.
- Shrugging the shoulder toward your ear.
Dumbbell Row muscles worked
Main: Lats, Upper back; also: Rear delts, Biceps.
Sets and reps
3 × 8–12 per side
Sets and reps are per side: 3 × 6–10 means 3 sets on each arm.
Alternatives
FAQ
One-arm or two-arm dumbbell row?
The one-arm row lets you brace on a bench and go heavier; the bent-over two-arm row needs no bench.
What does the dumbbell row work most?
Your lats and upper back.