dumbbell-row
Stand with feet hip-width apart, holding a dumbbell in one hand. Hinge at your hips, keeping your back flat and core braced, allowing the dumbbell to hang towards the floor. Place your free hand on a bench or your knee for support, ensuring your torso is nearly parallel to the floor.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (mid/lower)
Secondary muscles
- Biceps Brachii
- Posterior Deltoid
- Erector Spinae
- Core Stabilizers
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Stand with feet hip-width apart, holding a dumbbell in one hand. Hinge at your hips, keeping your back flat and core braced, allowing the dumbbell to hang towards the floor.
- 2
Place your free hand on a bench or your knee for support, ensuring your torso is nearly parallel to the floor.
- 3
Keeping your elbow close to your body, pull the dumbbell upwards towards your hip, squeezing your shoulder blade at the top.
- 4
Slowly lower the dumbbell back to the starting position with control, allowing a full stretch in your lats.
- 5
Complete all repetitions on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
