Barbell Row
Lats·Barbell·Intermediate·Compound
Dumbbell Row
The Dumbbell Row is a heavy single-arm row variation performed for high reps to build upper-back strength and grip endurance. Aggressive pulling and high volume make it a favorite for adding back mass.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Row
- 01
Place one hand and the same-side knee on a bench for support.
- 02
Hold a heavy dumbbell in the opposite hand.
- 03
Keep your back flat and core braced.
- 04
Pull the dumbbell toward your hip while driving your elbow upward.
- 05
Lower the dumbbell under control.
- 06
Complete all reps on one side before switching.
Performance tips
Cues that matter
- Keep the dumbbell close to your body
- Maintain a strong hip hinge position
- Control the lowering phase even when using heavy weight
Common questions
Frequently asked
What muscles does the Dumbbell Row work?
The Dumbbell Row primarily targets the Lats. Supporting muscles include Back, Biceps, Traps, Forearms.
Is the Dumbbell Row a compound or isolation exercise?
The Dumbbell Row is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Row?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Row?
The Dumbbell Row is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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