Dumbbell Row
The dumbbell row is a basic pulling exercise: with the trunk bent forwards, you draw a dumbbell towards the abdomen to work the muscles of the back. It is usually performed one arm at a time, with support from a bench.
| Primary muscles |
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|---|---|
| Secondary muscles |
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| Movement pattern | pull |
| Level | Foundational |
| Equipment | One dumbbell and a bench (or a solid surface to lean on) |
| How to perform |
|
| Breathing | Breathe out as you pull and in as you lower. |
| Common mistakes |
|
| Easier variation | A lighter dumbbell, or the Resistance Band Row |
| Harder variation | Increasing the weight, or extending the lowering phase to 3 seconds |
| Alternative | Resistance Band Row |
| Caution | Anyone with back or shoulder problems should favour the supported position and increase the weight gradually; if pain radiates or numbness appears during the movement, pause your training and consult a specialist where necessary. |
Why pulling gets neglected
For a body that spends the day leaning forwards at a desk, pulling movements matter as much as pushing ones; yet muscles you cannot see in the mirror tend to slip down the priority list. The dumbbell row is a practical way to correct that imbalance: one dumbbell and a surface to lean on are enough.
Where should the elbow go?
Drawing the dumbbell towards the hip and abdomen rather than the shoulder brings the back muscles into play more effectively. The elbow travels up on a path close to the body, and at the top of the movement the shoulder blade draws in towards the spine. Focusing on starting the pull with the back muscles that take the elbow backwards, rather than with the wrist or the biceps, improves form noticeably.
The advantage of working supported
Placing your free hand and knee on the bench reduces the load on the lower back and lets you give all your attention to the working arm. With no bench, resting your hand on a solid table or on your own knee offers similar support. If equipment is limited, the Resistance Band Row serves as a lighter alternative within the same pattern.
Related terms: Resistance Band Row, Lat Pulldown, Latissimus Dorsi, Biceps