To do a Dumbbell Row, brace one hand and knee on a bench, keep your spine long, and row the dumbbell by driving the elbow toward your hip. It primarily trains the lats, with the rear delts, traps, and biceps assisting. The most common mistake is twisting the torso to finish the rep, so slow the pull and keep your chest square to the floor. Progress by adding reps first, then a 2.5-5% load increase once every set stays strict and smooth.
Step-by-step form
- Set up: Place one knee and the same-side hand on a bench.
- Brace: Set the free foot wide and square your hips.
- Initiate: Let the dumbbell hang with a long spine and neutral neck.
- Main rep path: Drive the elbow toward your back pocket.
- Hardest point: Pause near the ribcage without twisting.
- Finish: Lower under control until the arm is fully extended.
- Reset: Re-breathe and repeat with the same torso angle.
Who this variation is for
Dumbbell rows suit advanced lifters who want heavy, unilateral loading and precise scapular control. If you cannot keep the torso square, use a chest-supported row instead.
- Best fit: Advanced lifters chasing measurable lat strength
- Not ideal when: You cannot maintain a square torso under load
- Better option if not ideal: Chest-supported row variation
Setup and equipment
Match your setup every set so loading changes mean something.
- Setup position: One knee and hand on bench, spine long, hips square
- Equipment setup checks: Bench stable, dumbbell close to midline
- Start load/resistance: A load you can control for 6-10 strict reps
- Bracing and breathing plan: Inhale before the pull, exhale on the way down
Muscles worked and movement pattern
This is a horizontal pull with a unilateral stance. You should feel the lat do most of the work while the upper back keeps the shoulder blade stable.
| Role | Muscles |
|---|---|
| Primary | Lats |
| Secondary | Rear delts, mid traps, biceps |
| Stabilizers | Core, obliques, grip, spinal erectors |
Performance snapshot
- Variation: Single-arm dumbbell row
- Best for: Heavy unilateral pulling and lat development
- Primary muscles: Lats
- Equipment: Dumbbell, flat bench
- Difficulty: Advanced
- Primary goal: Strength with strict positioning
Technique cues for heavier loads
- Hips stay square from first to last rep.
- Elbow path stays close to the ribcage.
- Shoulder stays down, not shrugged.
- Full stretch at the bottom every rep.
- No torso rotation at the top.
Mistakes that limit your progress
| Mistake | Why It Happens | Fix |
|---|---|---|
| Torso twisting at the top | Load is too heavy | Drop 10% and pause at the top with square hips |
| Shoulder shrugging | Lats not set | Pull shoulder blade down before the row |
| Short range at the bottom | Rushing the rep | Pause in the hang for one count |
What you should feel
- At the start of each rep: A long spine and a stable brace
- During lowering or lengthening: Stretch through the lat under control
- During the hardest point: Lat and mid-back, not the lower back
- At lockout or finish: Elbow near the hip, shoulder down
- If you feel joint pain: Reduce load and use a chest-supported row
Regressions (Easier Versions)
- Chest-supported dumbbell row to remove torso control demands
- Lighter dumbbell with slower tempo for control
Progressions (Harder Versions)
- 2-second pause at the top with square hips
- Bench-supported row with a heavier dumbbell once strict reps are locked in
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Lat pulldown | When you want vertical pulling volume | Hits the lats with less torso demand |
| Cable row | When you want constant tension | Easier to control tempo |
| Chest-supported row | When you want zero torso twist | Locks in upper-back position |
How to keep getting stronger
Pick your track based on phase. In accumulation, prioritize clean volume; in intensification, add load while keeping the same torso angle.
For Strength
- Sets: 4-6
- Reps: 4-6
- Rest: 2-4 min
- Frequency: 1-2x/week
- Progression rule: Add 2.5-5% load when all reps stay strict
For Muscle Growth
- Sets: 3-5
- Reps: 6-12
- Rest: 90-150 sec
- Frequency: 2x/week
- Progression rule: Add reps first, then add load without torso twist
For Skill / Return to Training
- Sets: 3-4
- Reps: 8-10
- Rest: 90 sec
- Frequency: 2x/week
- Progression rule: Keep hips square and pause at the bottom before load
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 4 x 8 | Moderate load | Strict hips and full range |
| 2 | 4 x 9 | Same load | Add reps with no torso twist |
| 3 | 5 x 6-8 | +2.5-5% load | Keep elbow path tight |
| 4 | 5 x 6-8 | Same load as week 3 | Clean pause at the top |
Progress Benchmarks block
- 8 strict reps per side with hips square and no torso twist
- Full stretch at the bottom on every rep
- 2-second top pause with shoulder down
- Row 30-50% of bodyweight for 6-8 reps without form loss
Safety and Contraindications
If you feel lower-back strain or shoulder pain, lower the load and tighten your setup. A chest-supported row is a safer alternative when fatigue is high.
- Stop the set if: Sharp back or shoulder pain appears
- Use caution if: You have a recent lower-back flare-up
- Safer substitutions: Chest-supported row, cable row, lighter dumbbell row
FAQs
Should I row toward my chest or my hip?
Row toward your hip or back pocket. That elbow path keeps the lats working and reduces shoulder shrugging.
How heavy should advanced lifters go?
Go heavy enough to challenge you while keeping hips square. If you rotate to finish reps, the load is too high.
Can I do dumbbell rows without a bench?
Yes, but it is harder to stabilize. If you go unsupported, use a lighter load and a wider stance.
Should I pause at the top?
A brief pause is useful for controlling the shoulder blade. It also makes it easier to spot torso rotation.
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