Dumbbell Row

The dumbbell row is a versatile horizontal pull that lets each side work independently. Use the bench for support and focus on moving the elbow rather than curling the weight.

For a supported two-arm option, see the seated row; for a cable setup, compare the cable row. Deciding between the dumbbell version and its bilateral counterpart? See barbell row vs dumbbell row for the full load, range, and imbalance-correction comparison.

Dumbbell Row Setup

Place one knee and the hand on the same side on a stable bench. Put the knee under the hip and the hand under the shoulder so the supported side creates a broad base. Extend the opposite leg to the floor with the foot far enough out that the pelvis stays level. Hold the dumbbell in the free hand with a neutral grip and let the arm hang below the shoulder. You can also perform a three-point stance with both feet on the floor if kneeling is uncomfortable.

Set the spine in a long, neutral position and brace as if preparing for a light contact. The head follows the spine; do not crane the neck to watch the dumbbell. Square the hips and shoulders toward the floor before the first pull. The support arm should be active but not locked aggressively, and the bench should be positioned so the weight will not hit the floor or your shin during the lowering phase.

How to Row

Start by reaching the dumbbell slightly toward the floor without allowing the shoulder to collapse forward. Pull by driving the elbow back and slightly toward the hip. The hand is only a connection to the weight; thinking about the elbow makes it less likely that the biceps and forearm dominate. Keep the torso quiet and avoid opening the chest toward the ceiling. At the top, pause when the elbow reaches a natural line behind the body and you feel the lat and upper back contract.

Lower the dumbbell over two seconds until the arm is long again. Let the shoulder blade move naturally, but do not turn the bottom into a loose stretch or jerk from the joint. Complete all reps on one side with the same path, then reset your stance and repeat on the other. Match the weaker side rather than adding extra repetitions to the stronger side. A slightly smaller range with a stable torso is more useful than a heavy, twisting row.

Muscles Worked and Grip Choices

The latissimus dorsi contributes strongly when the elbow travels toward the hip. The rhomboids, mid-trapezius, and rear deltoid help retract and control the shoulder blade, while the biceps and forearm flexors assist with elbow movement and grip. The obliques, spinal erectors, glutes, and legs work isometrically to keep the torso stable. A neutral grip is a straightforward starting point; rotating the palm slightly as you pull can be comfortable if it does not change the trunk position.

Rowing higher toward the ribs with the elbow farther from the body may shift more emphasis toward the upper back and rear shoulder. Rowing low toward the hip tends to bias the lats. Neither path is universally correct: choose the path that is comfortable for the shoulder and consistent with the muscle you intend to train. A chest-supported row removes more trunk demand, while a cable row gives constant tension and allows a bilateral setup.

Programming and Progression

For strength, use three or four sets of six to ten reps per side with two minutes of rest between sides or sets. For hypertrophy, three or four sets of eight to fifteen per side works well. For endurance, two or three sets of fifteen to twenty with a light load are appropriate. Keep one to three technically clean reps in reserve. If your grip fails before the back works, reduce the load, use straps when appropriate, or add separate grip work rather than swinging the weight.

Progress when every repetition reaches the same top position and the lowering phase remains controlled. Add a small amount of weight, one rep per set, or a brief pause at the top. Keep the supported stance unchanged while you evaluate the new load. Place rows after a primary pull such as a pull-up or deadlift, or earlier in a session when upper-back volume is the priority.

Safety and Troubleshooting

Inspect the bench and clear the floor before setting up. Do not let the lumbar spine round repeatedly, twist hard to lift the dumbbell, or yank the shoulder out of position at the bottom. If the shoulder feels pinched, shorten the reach, reduce the load, or try a chest-supported variation. Stop for sharp pain, numbness, or weakness and seek assessment if symptoms persist. The free hand should provide support, not pressure that forces the spine into an awkward angle.

References

1. National Strength and Conditioning Association. Anaerobic and Muscle Endurance Development: Lifting Guidelines. National Strength and Conditioning Association (2017)Back to claim
2. Brad S Currier, Alysha C D'Souza, Maria A Fiatarone Singh, Caroline V Lowisz, Eric S Rawson, Brad J Schoenfeld, Abbie E Smith-Ryan, Jeremy P Steen, Gwendolyn A Thomas, N Travis Triplett, Tyrone A Washington, Timothy J Werner, Stuart M Phillips. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise (2026)Back to claim
3. Deborah Riebe, Barry A Franklin, Paul D Thompson, Carol E Garber, George P Whitfield, Melissa Magal, Linda S Pescatello. Updating ACSM's Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise (2015)Back to claim

See our exercise methodology for how this evidence is applied and its limits.