Dumbbell Row: How-to, Tips & More
The Dumbbell Row is a beginner compound exercise for your lats. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Upper back
Secondary
Biceps
Secondary
How to do the Dumbbell Row
- Put one hand and knee on a bench, dumbbell in the other hand.
- Let the dumbbell hang under your shoulder.
- Row it to your hip.
- Lower slowly, then switch sides after the set.
Dumbbell Row tips
- Pull with your elbow, not your hand.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Compound
Dumbbell Row alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Dumbbell Row work?
The Dumbbell Row mainly works your lats, with help from your upper back and biceps.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Row good for beginners?
Yes. The Dumbbell Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Row?
You need dumbbells.
Add Dumbbell Row to your program
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