Thinking about improving your upper body workout? No more unsightly curls or ridiculous machines – take it old school and do dumbbell rows!
This is one of the best overall movements for the gym goer and even brand new to weight lifting this exercise is a powerhouse that targets muscles and strengthens the back. Also, you require simply a pair of dumbbells and a small amount of space. It’s the right choice to replace some of your home fitness training!
Here you will know:
What Is a Dumbbell Row?
The dumbbell row is a traditional strength-training exercises that target the upper back, shoulder, arm, and abdominal muscles. It is a ‘clean’ pulling exercise where you ‘pull’ a dumbbell towards your body with as little movement from other parts of the body as possible. But you’re already doing a version of a Dumbbell Row in everyday life if, for instance, you need to pull a grocery back from the car or carry something inconvenient up the stairs.
This exercise can be done with one or two dumbbells, and you can perform it standing, bent over, or even on a bench. It’s versatile, beginner-friendly, and a total game-changer for developing strength and stability in your upper body.
Weights for Dumbbell Rows
The appropriate weight for dumbbell rows depends on several factors, including your fitness level, experience, and specific goals.
- Beginners:Start with light weights, typically 5-15 lbs (2-7 kg) for women and 10-20 lbs (4.5-9 kg) for men.
- Intermediate:Women might use 15-25 lbs (7-11 kg), while men might use 20-35 lbs (9-16 kg).
- Advanced:Women might use 25-45+ lbs (11-20+ kg), and men 35-70+ lbs (16-32+ kilograms).
📌General Guidelines:
- Choose a weight that allows you to maintain proper form throughout your set.
- You should be able to complete 8-12 repetitions with good form. The last few reps should be challenging but not impossible.
- If you can easily do more than 12 reps, increase the weight.
- Decrease the weight if you can't complete 8 reps with good form.
- Start conservatively and gradually increase the weight as you get stronger.
- Consider using different weights for different variations of rows (e.g., lighter for single-arm rows compared to two-arm rows).
How to Perform the Perfect Dumbbell Row
Alright, time to get into the nitty-gritty of how to do a dumbbell row with killer form.
Single-Arm Dumbbell Row (Bench Supported)
This is the most common version and ideal for beginners since it offers more support.
Steps:
- Setup: Place your right knee and right hand on a flat bench. Your left foot should be flat on the floor, with your left arm hanging down, holding a dumbbell. Keep your back flat and your head in a neutral position (think straight line from head to hips).
- Engage your core: Before moving, tighten your core to prevent twisting or shifting during the row.
- Row the dumbbell: Pull the dumbbell toward your torso, aiming for your hip. Squeeze your shoulder blade inwards at the top of the movement, keeping your elbow close to your body.
- Lower the dumbbell: Slowly lower the weight back to the starting position, fully extending your arm while keeping your torso still.
- Repeat: Do 8-12 reps, then switch sides and repeat.
Bent-Over Two-Arm Dumbbell Row
No bench? No problem! You can do a two-arm row while standing.
Steps:
- Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing in. Bend your knees slightly and hinge at the hips, keeping your back straight and torso slightly above parallel to the floor.
- Engage your core: Tighten your core and keep your back neutral (don’t arch or round your spine).
- Row the dumbbells: Pull both dumbbells toward your ribs, keeping your elbows close to your body. Squeeze your shoulder blades together at the top.
- Lower the dumbbells: Slowly lower the weights back to full extension without letting your shoulders droop.
- Repeat: Perform 8-12 reps with good form.
Don't Make These Mistakes
You’re all set to start rowing, but first, let’s avoid some common pitfalls:
- Rounding your back: Keep that back flat! A rounded back can lead to injury. Always maintain a neutral spine, engaging your core for support.
- Using too much weight: It’s tempting to go heavy, but bad form will cancel out your gains. Start light, focus on form, and increase the weight gradually.
- Shrugging your shoulders: Don’t let your shoulders creep up toward your ears. Keep them relaxed and focus on squeezing your shoulder blades together.
- Twisting your torso: Your torso should remain stable, and your core should be engaged. Avoid twisting or jerking your body to lift the dumbbell—it’s a back exercise, not a dance move!
- Using momentum: Row with control. Don’t swing the weights. Each rep should be slow and deliberate, especially during the lowering phase (eccentric motion).
Dumbbell Row Muscle Worked
Dumbbell rows hit multiple muscle groups, making them one of the most efficient exercises in your routine. Here’s a breakdown of the muscles worked:
- Latissimus dorsi (lats): These are the large, flat muscles that run down the sides of your back, giving you that coveted V-shaped look.
- Rhomboids: Located between your shoulder blades, these muscles help retract your scapula (shoulder blades), improving posture and shoulder stability.
- Trapezius (traps): Your upper back and neck muscles that assist with shoulder blade movement.
- Biceps: Your arm muscles that bend your elbow, working as secondary movers in the row.
- Core: While not the primary focus, your abs and lower back help stabilize your body during the movement.
- Rear Deltoids: The back part of your shoulder muscles, which help control the motion of your arms and shoulders during pulling movements.
So, in just one exercise, you’re working your back, arms, shoulders, and core. Talk about efficiency!
Why Should You Do Dumbbell Rows?
Builds a Strong, Defined Back: Targets major back muscles like the lats and rhomboids, helping to sculpt a broader, more athletic-looking back while improving posture.
Boosts Functional Strength: Enhances your ability to perform everyday tasks like lifting, pulling, and carrying by strengthening key upper-body muscles in real-life movements.
Reduces Risk of Injury: Strengthens stabilizing muscles in the shoulders, upper back, and core, which helps protect the spine and reduces the likelihood of injury, especially if you sit often or do repetitive movements.
Engages the Core: Requires significant core activation to stabilize the body, offering an indirect abs workout while primarily targeting the upper body.
Corrects Muscle Imbalances: Single-arm dumbbell rows can correct strength imbalances between the left and right sides of your body, leading to more balanced muscle development and better coordination.
Adaptable for All Fitness Levels: Suitable for beginners and advanced lifters alike, you can easily scale the weight and intensity, making it a flexible exercise that grows with your strength progress.
Dumbbell Row Variations Worth Trying
To keep things interesting, here are 8 dumbbell row variations to try:
1. Chest Supported Dumbbell Row
Muscles Worked: Upper/middle back, lats, traps
How: Face down on an incline bench, row dumbbells toward your chest.
Why: Removes lower back strain, isolates upper back.
Reps: 3 sets of 10-12.
Learn More: How to do a chest supported row
2.Upright Dumbbell Row
Muscles Worked: Shoulders, traps, delts
How: Stand upright, row dumbbells to chest level.
Why: Great for trap and shoulder development.
Reps: 3 sets of 10-12.
Learn More: How to do upright row
3.Tripod Dumbbell Row
Muscles Worked: Lats, core, biceps
How: Use a bench for support with one arm, row with the other.
Why: Unilateral exercise, good for balance and symmetry.
Reps: 3 sets of 10-12 per side.
4.Dumbbell Seal Row
Muscles Worked: Lats, rhomboids, traps
How: Lie chest down on a bench, row dumbbells toward chest.
Why: Eliminates leg involvement, purely isolates back.
Reps: 3 sets of 10-12.
5.Dumbbell Renegade Row
Muscles Worked: Lats, core, shoulders
How: In plank position, row one dumbbell at a time.
Why: Combines core stability with back strength.
Reps: 3 sets of 8-10 per side.
Learn More: How to do renegade row
6.Dumbbell Rear Delt Row
Muscles Worked: Rear delts, traps
How: Bend over and row dumbbells to the side.
Why: Targets the rear shoulders and upper back.
Reps: 3 sets of 10-12.
7.Dumbbell Gorilla Row
Muscles Worked: Lats, traps, core
How: In a wide stance, row dumbbells or kettlebells alternately from the floor.
Why: Builds strength and explosive power.
Reps: 3 sets of 10-12 per side.
Learn More: How to do gorilla row
8.Plank Dumbbell Row
Muscles Worked: Lats, core, arms
How: Hold a plank, row one dumbbell at a time.
Why: Challenges balance and core stability.
Reps: 3 sets of 8-10 per side.
Tired of Dumbbell Rows? Try These Alternatives
9 Dumbbell Row Alternatives for you!
1. Barbell Row
Muscles Worked: Lats, traps, rhomboids, lower back
How: Bend over, holding a barbell with an overhand grip, and row towards your waist.
Why: Great for building overall back thickness and strength.
Reps: 3 sets of 8-10.
Learn More: Barbell row vs dumbbell row
2. T-Bar Row
Muscles Worked: Lats, rhomboids, traps
How: Load a T-bar machine, hold the handles, and row towards your chest.
Why: It provides great resistance for the upper and middle back.
Reps: 3 sets of 10-12.
3. Inverted Row
Muscles Worked: Lats, rhomboids, traps
How: Hang under a bar, and pull your chest towards it.
Why: Bodyweight exercise that builds back strength and stability.
Reps: 3 sets of 10-12.
Learn More: How to do inverted row
4. Cable Row
Muscles Worked: Lats, traps, rhomboids
How: Sit at a cable machine, row the handle towards your torso.
Why: Provides constant tension for great back muscle activation.
Reps: 3 sets of 12-15.
5. Pendlay Row
Muscles Worked: Lats, traps, rear delts, lower back
How: Bend over with a barbell, and pull it explosively from the floor to your chest.
Why: Strengthens the back with a focus on explosive power.
Reps: 3 sets of 6-8.
Learn More: How to do pendlay row
6. Landmine Row
Muscles Worked: Lats, traps, rhomboids
How: Attach a barbell to a landmine attachment, row it with both hands or one arm.
Why: Engages the upper back with more range of motion and stability.
Reps: 3 sets of 10-12.
Learn More: How to do landmine row
7. Machine Row
Muscles Worked: Lats, rhomboids, traps
How: Use a seated row machine, pulling the handles toward your body.
Why: Provides controlled movement and eliminates stability issues.
Reps: 3 sets of 12-15.
8. TRX Row
Muscles Worked: Lats, traps, rhomboids
How: Lean back holding TRX straps, pull yourself up towards the anchor point.
Why: A bodyweight alternative that improves balance and core strength.
Reps: 3 sets of 10-12.
9. Kroc Row
Muscles Worked: Lats, traps, rhomboids
How: Perform a heavy, high-rep dumbbell row with body momentum.
Why: Ideal for building upper back size and grip strength.
Reps: 3 sets of 20-25.
Row Without Equipment At Home
What if you don’t have professional equipment? Don’t worry, here are some exercises you can do at home:
1.Table Inverted Rows
- Find a sturdy table, desk, or low bar.
- Lie underneath it and grasp the edge.
- Pull your chest up towards the edge, then lower back down.
2.Backpack Rows
- Fill a backpack with books or other heavy items.
- Hold the backpack in one hand and perform the rowing motion.
3.Water Bottle Rows
- Use large water bottles filled with water as makeshift dumbbells.
- Perform the rowing motion as you would with regular dumbbells.
- You can also use gallon milk jugs, Laundry Detergent bottles, Canned Food, and heavy books instead.
4.Doorway Rows
- Stand sideways next to a closed door and hold onto the door handle or the sides of the door frame
- Try to "pull" it towards you, maintaining tension.
5.Towel Rows
- Loop a towel around a sturdy pole or tree branch.
- Lean back and pull yourself up, then lower back down.
If you want to exercise, there is always a way!
How to Incorporate Dumbbell Rows into Your Routine
1. As Part of an Upper Body Day
Perform dumbbell rows as a primary back exercise.
- Example: Pair them with chest presses, shoulder presses, and bicep curls.
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Routine Example:
- Dumbbell Bench Press – 3 sets of 8-10 reps
- Dumbbell Row – 3 sets of 10-12 reps
- Arnold Press – 3 sets of 10 reps
- Bicep Curl – 3 sets of 12 reps
2. Full-Body Workouts
Add dumbbell rows to a full-body session to target your back while engaging the entire body.
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Routine Example:
- Goblet Squat – 3 sets of 12 reps
- Dumbbell Row – 3 sets of 10-12 reps
- Push-Ups – 3 sets of 10-15 reps
- Dumbbell Deadlift – 3 sets of 10 reps
3. Super Set with Push Movements
Combine dumbbell rows with a pushing exercise like a chest press or shoulder press for a balanced superset.
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Super Set Example:
- Dumbbell Chest Press – 3 sets of 10 reps
- Dumbbell Row – 3 sets of 12 reps
4. Focus on Back and Core Strength
Pair dumbbell rows with core exercises to enhance stability and posture.
-
Routine Example:
- Dumbbell Row – 3 sets of 10 reps
- Renegade Row – 3 sets of 8-10 reps per side
- Plank – Hold for 30-60 seconds
5. As Part of a Pull Day
Incorporate dumbbell rows into a pull-focused day where you're targeting the back and biceps.
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Routine Example:
- Pull-Ups – 3 sets of 8-10 reps
- Dumbbell Row – 3 sets of 10-12 reps
- Barbell Deadlift – 3 sets of 6-8 reps
- Hammer Curl – 3 sets of 12 reps
When to Perform Dumbbell Rows
- At the beginning of your workout:If you're focusing on strength and want to lift heavier.
- At the middle or end of your workout:To fully exhaust the back muscles after larger compound lifts like deadlifts or pull-ups.
The Bottom Line
So, what are you waiting for? If you want a stronger back, improving your posture or to look more ripped in your favorite T-shirt dumbbell rows are the answer. It’s easy to use, highly efficient, and suitable for anyone and everyone whether you’re a beginner or experienced weightlifter. Start incorporating them into your lifestyle and you’ll notice the changes, the healthy way within no time.