Dumbbell Row

The dumbbell row is a compound exercise for your back muscles.


How to perform the dumbbell row

  1. With the bench placed lengthways, place the dumbell on the floor beside the bench.
  2. Place your left hand, and left knee on the bench. Your hand should be near the top of the bench. Your back should be almost parallel to the ground.
  3. With your right hand, slowly lift the dumbell until it's almost level with your torso
  4. Slowly return to the starting position.
  5. Repeat steps 3 & 4 until you've repeated the desired number of reps for that side
  6. Repeat all of the above for your left side.
Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps. Use weights if needed.


Muscles Used

Primary Muscles
  • Back
Secondary Muscles

  • Trapezius, Middle (Upper Traps)
  • Trapezius, Lower (Lower Traps)
  • Rhomboids (Middle Back)
  • Latissimus Dorsi (Lats)
  • Teres Major (Outer Back)
  • Deltoid, Posterior (Rear Delts)
  • Infraspinatus (Rotary Cuff)
  • Teres Minor (Rotary Cuff)
  • Brachialis (Lower Biceps)
  • Brachioradialis (Forearm)
  • Pectoralis Major, Sternal (Lower Pecs)

Stabilizer Muscles
  • Biceps Brachii (Biceps)
  • Triceps, Long Head (Triceps)

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