Exercise library
Dumbbell Row
The single-arm dumbbell row builds a strong, wide back while letting you train each side evenly with support from a bench.
DumbbellBackBeginner
- Equipment
- Dumbbell
- Focus
- Back
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps per side.
- Muscles worked
- LatsUpper backBicepsRear delts
How to do it
- 1Place one hand and the same-side knee on a bench, with your other foot on the floor.
- 2Hold a dumbbell in your free hand with your arm hanging straight down.
- 3Set your back flat and parallel to the floor and brace your core.
- 4Pull the dumbbell toward your hip, driving your elbow back.
- 5Lower it under control to a full stretch and repeat, then switch sides.
Tips & tricks
- Lead with your elbow and squeeze your back at the top.
- Keep your torso still — avoid twisting to lift the weight.
- Let the dumbbell hang fully at the bottom for a complete stretch.
Common mistakes
- Rotating your torso to heave the weight up.
- Shrugging the weight with your trap instead of rowing.
- Using momentum instead of control.
