Dumbbell Row
beginner Compound
Primary Back
Secondary
Biceps Rear delts Core
Equipment
dumbbell bench
Table of Contents
Stand with one hand and knee braced on a flat bench, the other foot on the floor for stability. Hold a dumbbell in the free hand with your arm hanging straight down. Pull the dumbbell toward your hip by driving your elbow up and back, squeezing your shoulder blade at the top. Lower with control to full arm extension and repeat.
Pro Tips
- Keep your back flat and parallel to the floor — avoid rotating your torso to heave the weight
- Drive your elbow past your torso for a full contraction; don’t cut the range short
- Control the negative for 2-3 seconds to maximise time under tension
Variations & alternatives
Useful tools
Track Dumbbell Row in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
