BACK · COMPOUND
Dumbbell Row
A unilateral rowing exercise that trains the back while one arm works at a time.
Primary musclesLats, Upper back
Secondary musclesBiceps, Rear delts
EquipmentDumbbell, Bench
DifficultyBeginner · Horizontal Pull
How to perform
- Support one hand and knee or establish another stable stance.
- Let the working arm reach under control without rotating the torso.
- Pull the dumbbell toward the hip or lower ribs.
- Lower it slowly while maintaining a stable trunk.
Tips
- Think about driving the elbow toward the hip.
- Keep the shoulders square instead of twisting to lift heavier weight.
Common mistakes
- Rotating the torso to shorten the range.
- Shrugging the shoulder toward the ear during the pull.
Watch how to perform it
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