Muscles Worked
Learn more in the Back training guide →
Primary
Back
Secondary
Biceps
Rear Delts
Lats
Highlighted muscles
How To Perform
- 1 Place one hand and knee on the bench for support. Keep your back flat and parallel to the floor.
- 2 Hold the dumbbell in the opposite hand with arm fully extended.
- 3 Row the dumbbell up toward your hip, driving the elbow straight back.
- 4 Lower under full control to a full arm extension.
Form Cues
- ✓ Drive your elbow toward the ceiling, not your hand toward your shoulder.
- ✓ Avoid rotating your torso to assist the row — keep hips and shoulders square.
- ✓ Row toward the hip, not the armpit — this increases lat involvement.
Common Mistakes
- ✗ Rotating the torso to move more weight — this reduces lat isolation.
- ✗ Pulling toward the armpit rather than the hip.
- ✗ Not fully extending the arm at the bottom.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Dumbbell Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Dumbbell Row should I do?
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Dumbbell Row target?
Dumbbell Row primarily targets the Back. Secondary muscles include Biceps, Rear Delts, Lats.
Is Dumbbell Row good for beginners?
Dumbbell Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Dumbbell Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.