Dumbbell row: muscles worked and how to do it

How to do a dumbbell row

1. 1

   Put one knee and the same-side hand on a flat bench, with your other foot on the floor out to the side.

2. 2

   Pick up the dumbbell with your free hand and let it hang straight down under your shoulder.

3. 3

   Flatten your back so your torso is close to parallel with the floor.

4. 4

   Pull the dumbbell up toward your hip, keeping your elbow close to your body.

5. 5

   Lower it under control until your arm is straight. Finish all reps, then switch sides.

These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.

Common dumbbell row mistakes

• Twisting your torso to lift

  Keep your shoulders and hips square to the floor.

• Pulling to your chest

  Row toward your hip, so the lats do more of the work.

• Jerking the weight

  Use a weight you can pull smoothly and lower slowly.

• Different reps each side

  Match them, and log the same reps for both arms.

How to track your dumbbell row

Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.