Dumbbell Row Overview
| Exercise: | Dumbbell Rows |
| Primary Muscle: | Upper Back |
| Additional Muscle(s): | Lats, Biceps, Trapezius, Deltoids |
| Type: | Compound, Pull |
| Gear Needed: | Dumbbell |
What is a Dumbbell Row?:
The dumbbell row is a great way to strengthen the lat and upper back muscles. Dumbbell Row exercises should be included in any weight lifting program at some point. To do this exercise efficiently, make sure you keep your back straight and horizontal with the bench throughout the exercise and focus on pulling your shoulder blade inward as you row the weight.
How to do a Dumbbell Row:
- Use a flat bench and put a dumbbell on each side of it.
- Put your right leg on top of the end of the bench, and bend your torso forward from the waist until you see your upper body is horizontal to the floor, and put your right hand on the other end of the bench.
- Using your left hand, pick up the dumbbell on the ground and hold the weight while keeping your lower back straight. Make sure the palms of your hand is facing your torso. This position will be your starting point.
- Pull the resistance straight upward to the side of your chest, while simultaneously keeping your upper arm close to your side and keeping your torso motionless. Exhale as you complete this part of the exercise. Advice: Focus on squeezing your back muscles once you have reached the fully contracted position. Make sure that the force is completed with the back muscles and not your arms. Lastly, your upper torso should remain motionless and only the arms should be moving. Your forearms should only be used for holding the dumbbell; so don’t try to pull the dumbbell upward using the forearms.
- Lower the resistance straight down to the original starting point. Inhale as you complete this part of the exercise.
- Complete the preferred number of reps for this exercise.
- Switch arms and repeat the exercise.
Alternative: This exercise routine can also be completed by using a high pulley or a low pulley rather than a dumbbell.