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Dumbbell row
The most rewarding back exercise there is: one dumbbell, one bench and each side on its own, so your strong side can't cover for the weak one.
What it works
- Latissimus dorsi, the big muscle that gives your back its width
- Teres major and rhomboids, which pull your shoulder blade toward the middle
- Biceps, which always helps, and your abs holding your torso still
How to do it
- 1Place your knee and hand
Knee and hand on the same side on the bench, the other foot on the floor slightly out to the side. Your back ends up almost horizontal and flat, never rounded.
- 2Grab the dumbbell and let your arm hang
Arm straight, shoulder stretching down. That stretch at the bottom is half the rep.
- 3Drive your elbow toward your hip
Not toward your shoulder. Your elbow stays close to your side and the dumbbell ends up at waist height. Think about bringing your elbow to your back pocket.
- 4Squeeze your shoulder blade at the top
A short squeeze, without twisting your torso to gain range. If your shoulder rises toward your ear, you pulled with your traps.
- 5Lower under control
The lowering phase is where most of the building happens. Let your shoulder stretch fully at the bottom before pulling again.
The mistakes you see most
- Twisting your torso to lift higher. The classic one: your shoulder goes up and your hips rotate. The dumbbell does go up, but it's no longer your back lifting it. Lower the weight and stay square.
- Pulling with your arm. If you feel it all in your biceps, you're taking your elbow out to the side and the angle becomes a curl. Elbow close and focus on your elbow, not your hand.
- Rounding your lower back. Chest up and eyes on the bench. If you can't keep it flat, the bench is too low for you or the weight is too heavy.
- Short range of motion. Lots of people neither stretch at the bottom nor squeeze at the top. Half the range with a lot of weight works less than the full range with less.
Variations
- Chest-supported on an incline bench. Completely removes the temptation to pull with your hips. Less weight, more back.
- One-arm low cable row. The tension doesn't disappear at the top, and you can change the angle by moving relative to the pulley.
- Barbell row. The two-handed classic. It moves more weight and tires your lower back more, so it's best left for the start of the session.
- Chest-supported machine row. With your chest fixed, all the work goes to your back. A very good option when your lower back is tired.
Frequently asked questions
Where should I drive my elbow?
Toward your hip, close to your side. Taking it out to the side, at shoulder height, changes the exercise and loads the upper back and rear shoulder more.
How many reps?
Eight to twelve per side is the range where almost everyone manages to keep good technique. Always start with your weaker side, and on the stronger side do the same number of reps you got on the weaker one.
Is it better than the barbell row?
It's different, and in some ways more comfortable: each side works on its own, the range is bigger and your lower back takes much less load. The barbell moves more weight. There's room for both in the same week.
Palm facing in or facing back?
Palm facing your body is the usual way and keeps your elbow closer to your side. Rotating your hand halfway up adds nothing proven: it complicates the rep and not much else.
And to keep track of what you lift
In the Reverfit Workout app every exercise comes with its animation, and you log the weight and reps set by set, with what you did last time right in front of you. Free and with no ads.
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