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Exercises Dumbbell Row

Dumbbell and bench exercise · Lats

Dumbbell Row

Learn the bench-supported one-arm dumbbell row, keep your hips square, and pull the weight toward your ribs.

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One-arm dumbbell row illustration with one hand and knee supported on a bench.
Dumbbell Row · controlled position
EquipmentDumbbell and bench
Primary muscleLats
Also worksUpper back · Rear delts · Biceps

The movement

How to do a dumbbell row

Use a steady range and keep each rep controlled from start to finish.

  1. 01

    Set up on a stable bench

    Place one hand and the same-side knee on the bench, with your other foot planted securely on the floor.

  2. 02

    Start with a long arm

    Hold a dumbbell under your shoulder and keep your back steady. Let the arm extend without twisting your torso.

  3. 03

    Pull toward your ribs

    Drive your elbow back along your side until the dumbbell reaches your torso comfortably.

  4. 04

    Lower and switch sides

    Lower the dumbbell under control to a long arm, complete your planned reps, then repeat on the other side.

Muscles worked

Where the dumbbell row works.

PrimaryLats
SupportingUpper back · Rear delts · Biceps

Form cues

Make every rep controlled.

  • Keep your hips square to the floor.
  • Pull the elbow toward the ribs, not straight toward the ceiling.
  • Keep your neck in line with your torso.

What to watch for

Common mistakes

  • Rotating the torso to lift the dumbbell.
  • Shrugging at the top of the row.
  • Dropping the weight into the bottom position.

Keep your options open

Alternatives and related exercises

Seated rowLat pulldownChest-supported dumbbell row
Seated RowLat PulldownBarbell Deadlift

Good to know

Dumbbell Row questions.

What muscles does a dumbbell row work?

The lats and upper back pull the arm toward your body. The rear shoulders and biceps assist, while your trunk helps keep you stable.

How do I do a one-arm dumbbell row on a bench?

Support one hand and the same-side knee on a stable bench, plant the other foot, and row the dumbbell toward your ribs without twisting.

Should I pull the dumbbell to my chest or hip?

Aim toward your lower ribs or hip, following a path that feels smooth and keeps your shoulder comfortable.

Do I log each arm separately?

Use the same rep target on both sides and note any meaningful difference. Lightweight lets you keep sets and reps together in your workout log.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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