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Dumbbell Row

A unilateral pulling exercise that builds back thickness and corrects muscle imbalances.

Muscle Groups

Lats Rhomboids Rear Deltoids Biceps Core

Equipment Needed

Dumbbell Bench

The dumbbell row is an essential back-building exercise that allows you to work each side independently, helping to identify and correct strength imbalances.

How to Perform

  1. Setup: Place one knee and hand on a bench for support. Hold a dumbbell in the opposite hand with arm fully extended.

  2. Position: Keep your back flat and parallel to the ground. Your supporting arm should be directly under your shoulder.

  3. Pull: Drive your elbow up and back, pulling the dumbbell toward your hip. Squeeze your shoulder blade at the top.

  4. Lower: Slowly lower the weight back to full arm extension with control.

  5. Repeat: Complete all reps on one side, then switch.

Tips

  • Keep your core tight to prevent rotation
  • Don’t let your shoulder drop at the bottom
  • Pull to your hip, not your chest
  • Control the weight—don’t use momentum

Variations

  • Chest-Supported Row: Lie face down on incline bench for stricter form
  • Meadows Row: Barbell in landmine, unique angle for lat development
  • Kroc Row: Higher rep, controlled cheating for strength
  • Pendlay Row: Barbell from floor with strict form

Common Mistakes

  • Rotating the torso during the pull
  • Using momentum to swing the weight
  • Not achieving full range of motion
  • Shrugging the shoulder instead of rowing