Dumbbell Rows
Hinge at hips, keep back flat and core braced. Row dumbbells by pulling elbows toward hips; squeeze shoulder blades, then lower under control. Targets lats, rhomboids, rear delts, and biceps.
Updated
Primary muscles: Lats, Upper Back, Rhomboids. Supporting muscles: Biceps, Rear Delts. Equipment: Dumbbells.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Hinge forward with a dumbbell in each hand and knees soft.
- Brace the core and keep a neutral spine.
- Row both dumbbells toward the lower ribs by driving elbows back.
- Pause briefly with scapulae pulled back.
- Lower under control until the arms are long again.
- Keep the torso still while the arms move.
Watch for
- Jerking the torso to start each rep.
- Shrugging the shoulders toward the ears.
- Letting the low back round as the dumbbells lower.
Breathing
Exhale as you row, inhale as you lower.
Tip
Use one-arm rows if your low back limits the bent-over position before your upper back does.
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