Dumbbell Row
latissimus dorsi
rhomboids
trapezius
biceps brachii
rear deltoids
erector spinae
dumbbell
Setup
Stand with your feet shoulder-width apart. Hinge at your hips and place one hand on a bench for support, keeping your back straight and parallel to the floor. Hold a dumbbell in the opposite hand with a neutral grip, arm extended towards the floor.
How to perform
- Pull the dumbbell up towards your hip until your elbow is at or slightly above your back.
- Squeeze your back muscles at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Complete all reps on one side before switching to the other.
Form cues
- Keep your back straight.
- Pull with your elbow, not your bicep.
- Avoid using momentum.
- Keep your neck in a neutral position.
Common mistakes
- Rounding the back.
- Using body English or momentum to lift the weight.
- Pulling the dumbbell towards the shoulder instead of the hip.
- Flaring the elbow out.