Back exercise

Dumbbell Row

How to do the Dumbbell Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping…
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Illustration showing the Dumbbell Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Row

  1. 1 Put your left leg on the bench and grab the far side with your left hand, then bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in your right hand with a neutral grip (palm facing you), then hold it with your arm extended, keeping your back straight.
  2. 2 Bring the dumbbell up to your chest, concentrating on lifting it with your back and shoulder muscles rather than your arms. Keep your chest still as you lift. At the top of the movement, squeeze your shoulder and back muscles. Lower the dumbbell slowly until your arm is fully extended again.