Upper Body
Row to Grow: Dumbbell Row Mastery
Quick Answer: The dumbbell row is a unilateral back exercise that builds thickness and strength in the middle back, lats, and biceps. It helps correct muscle imbalances and improves posture.
Difficulty
Beginner
Calories/Min
4-7
Equipment
Dumbbell, Bench
Muscles
Middle Back, Lats
Move
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Dumbbell Row Form: Build Back Strength
1
Using a neutral grip, lean into an incline bench.
2
Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
3
Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
4
Pause at the top of the motion, and then return to the starting position.
Exercise Form
1
2
Benefits of Dumbbell Row
- ✓Builds back thickness and strength
- ✓Corrects muscle imbalances
- ✓Improves posture
- ✓Develops pulling strength
- ✓Minimal equipment needed
Pro Tips
- 💡Keep back flat and core engaged
- 💡Pull elbow past your torso
- 💡Don't rotate torso during lift
- 💡Track your rows in Move
Common Mistakes to Avoid
✗Rotating torso to lift weight
✗Rounding the lower back
✗Using momentum to row
✗Not pulling through full range
Dumbbell Row Variations
Bent-over row
Chest-supported row
Kroc rows
Meadows rows
Track Your Dumbbell Row with Move
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