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Dumbbell Row
The Dumbbell Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
Also known as: db row, one arm row, roeien met dumbbell, single arm dumbbell row
How to do it
- Place the same-side knee and hand on a flat bench, the other foot on the floor.
- Hold a dumbbell in the free hand with the arm hanging straight below the shoulder.
- Keep the back flat and roughly parallel to the floor.
- Row the dumbbell toward the hip, driving the elbow back close to the body.
- Lower the dumbbell slowly until the arm is straight.
Tips
- Pull toward the hip, not the armpit, for more lat work.
- Keep the shoulders square to the floor.
Common mistakes
- Rotating the torso open to lift the weight higher.
- Rounding the upper back at the bottom.
- Shrugging the shoulder toward the ear.
Muscles worked by the Dumbbell 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.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). One arm pulls further back along the body and the trunk resists rotation. 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 Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Row work?
Mainly the lats (upper), mid traps and rhomboids. The lats (lower), rear delts, biceps (long head), brachialis and biceps (short head) assist.
Is the Dumbbell Row good for beginners?
Yes. The Dumbbell 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 Row?
For example the Kettlebell Row, Meadows Row and Barbell Iso Row. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Row harder?
Add weight or reps, or move on to the Kettlebell Row and Meadows 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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