Dumbbell Row Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Dumbbell Row Exercise Demo

Exercise Profile

Exercise Equipment

Dumbbell

Primary muscles

Upper Back, Lats

Secondary muscles

Biceps

Exercise Category

Horizontal Pull

Dumbbell Row Muscles Worked

Front

Back

MuscleSet

Upper Back

45.5%

Lats

36.4%

Biceps

18.2%

Dumbbell Row Overview

The dumbbell row is a unilateral pulling exercise that develops the lats, traps, and rhomboids while also improving grip and core stability. By rowing one dumbbell at a time with support from a bench or the non-working arm, lifters can correct imbalances and focus on a strong contraction. It’s a versatile and scalable movement suitable for beginner to advanced trainees. A slow eccentric phase and full range of motion maximize effectiveness. Ideal for hypertrophy or as accessory work in upper body training days.

Why Do The Dumbbell Row ?

Dumbbell Row is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Dumbbell Row

1. Place one hand and knee on a bench, holding dumbbell in opposite hand. 2. Row the dumbbell toward your hip by driving your elbow up. 3. Squeeze your back at the top, then lower slowly. 4. Keep your torso stable and avoid twisting.

Machine Tips

Use a flat bench for support; focus on full range of motion and controlled tempo.

How to Progress

Increase weight, slow down the lowering phase, or add pause at the top for peak contraction.

PROGRAMS WITH Dumbbell Row