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Dumbbell High Row
The Dumbbell High Row is a strength exercise with dumbbells for your upper back. Share of the load in the Zulta muscle model: mid traps 19%, rhomboids 17% and rear delts 15%.
How to do it
- Sit on the end of a flat bench with a dumbbell in each hand.
- Lean the torso forward about 45 degrees with a flat back, arms hanging below the shoulders.
- Turn the palms to face behind you.
- Row the dumbbells up toward the upper chest with the elbows flaring out wide.
- Lower slowly until the arms hang straight again.
Tips
- Keep the upper arms roughly perpendicular to the torso at the top.
- Squeeze the shoulder blades together as the elbows rise.
Common mistakes
- Shrugging the dumbbells up toward the ears.
- Sitting up during the set.
- Swinging the dumbbells with momentum.
Muscles worked by the Dumbbell High Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows flared away from the body turn the row into horizontal abduction. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Dumbbell High Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell High Row work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), brachialis and biceps (short head) assist.
Is the Dumbbell High Row good for beginners?
Yes. The Dumbbell High Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell High Row?
For example the Cable Row Wide Grip, High Cable Row and High Pulley Row. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell High Row harder?
Add weight or reps, or move on to the High Cable Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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