Dumbbell Rows


To execute dumbbell rows, start by grabbing a dumbbell in one hand and placing the arm and leg of your non-working side on a bench for support. Bend at the waist so that your back is about parallel to the floor and remember to keep your back straight at all times throughout the movement. Pull the dumbbell up while keeping your arm close to the side of your body.


Raise the dumbbell up towards your chest, then return to the starting position under control.

Tips

* This exercise primarily works the latissimus dorsi. The teres major, trapezius, rhomboids, posterior deltoid, and biceps all contribute to the movement to some extent as well.
* To feel a stronger contraction in your back, rotate your body slightly as you pull the dumbbell up.
* A variation of this exercise you can try is demonstrated below. Here, you are performing the same movement except your elbow is pointing outwards.




Performing the exercise like this will shift most of the effort from the latissimus dorsi to the trapezius, rhomboids, and posterior deltoid.


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