Dumbbell Rows Guide: How to do a Dumbbell Row

It’s pretty much impossible to talk about back training without mentioning rows. This compound exercise makes up the biggest chunk of your back workout, leading to mass and strength gains. The dumbbell row and its variations can improve your posture, strengthen your lower back, and improve shoulder mobility, among other perks. 

This movement is typically performed with one arm at a time, but you may also use both arms simultaneously. The dumbbell incline row, for example, targets your upper back muscles, lats, and biceps. Your rear delts come into play, too. 

As you already know, it’s quite difficult to get a decent back workout at home. The dumbbell row is one of the few exercises that can be performed anytime, anywhere. It’s versatile and can be performed in multiple ways, making it easy to diversify your workouts. 

The back muscles require a fair amount of variation. With dumbbells rows, you can hit your back from different angles to maximize hypertrophy. Obviously, proper form is essential. 

That’s what we’ll discuss in today’s post. 

Our team at Old School Labs will show you how to perform dumbbell rows with perfect form and what mistakes to avoid. We’ll also share some cool variations that you may not be aware of. 

What Muscles Are Used in a Dumbbell Row?

Dumbbell rows, or dumbbell bent-over rows, strengthen the muscles of the upper and middle back, including the lats, traps, rhomboids, teres major, and posterior delts. The biceps and triceps act as dynamic stabilizers. 

Depending on your training goals, you can perform this exercise during your back workouts, full-body workouts, or even HIIT. It’s also a great choice for upper-body workouts, whether you’re training at home or in the gym. The movement pattern is similar to the barbell row.

This compound movement does more than just add size to your lats. It also engages the deep anterior and posterior back muscles, as well as your arms and traps. After all, there’s a reason why it’s considered one of the best upper body exercises. 

A strong back allows you to maintain proper posture and may protect against injuries. Over time, it may significantly lower your risk of disc herniation, lower back pain, and back strains. 

The lats and other back muscles are also involved in squat and deadlift performance, so keeping them strong can improve your workouts and increase spinal stability. 

Doing back exercises, like dumbbell rows, may also help increase your bench press by stabilizing the shoulder joints. 

Plus, whenever you bend your elbows to lift a dumbbell, barbell, or kettlebell, you’re training your arms. This can lead to faster gains in arm size and strength.

Using dumbbells instead of a barbell also gives you better control over the movement. At the same time, it makes it easier to identify any strength imbalances you’re dealing with. Another advantage is that you may be able to lift heavier and with a greater range of motion. 

How to Do a Single-Arm Dumbbell Row

The single-arm dumbbell row is a staple in any workout regimen — or at least it should be. But few people do it correctly. Many times, they end up rounding their backs or using momentum to lift the weight. 

Today we’ll show you how to perform this movement and its variations like a pro. For the start, follow these steps:

1. Stand next to a bench or thigh-high platform. 
2. Place your left knee on the bench while holding a dumbbell in your right hand with a neutral grip. Keep a soft bend in your right knee. 
3. Position your knees directly under your hips and bend over so that your torso is parallel to the floor. Place your left hand on the edge of the bench for support. 
4. Brace your core and straighten your back. Your right arm should be fully extended. 
5. Bring the dumbbell to your chest in a controlled fashion. Try to use your shoulder and back muscles rather than your arm to lift the weight. Keep your elbow close to your torso. 
6. Squeeze your shoulder blades and pause for at top of the movement. 
7. Lower the weight back slowly until your arm is extended. Avoid rounding your back. 
8. Perform the desired number of reps and then switch sides. 

If you’re a newbie lifter, place the bench next to a mirror so that you can watch your form. Your chest, back, and hips should stay still throughout the movement. 

Below we’ll share some common mistakes that you might be doing without realizing it. 

Dumbbell Row – Mistakes and How to Fix Them

You’d be surprised to see how many lifters perform this movement with bad form! Some gym-goers arch their back or swing their hips. Others rotate their torso. 

These common mistakes can hamper your progress and lead to painful injuries. For example, if your back is rounded when doing dumbbell rows, you won’t be able to fully activate the lats. In the worst-case scenario, you may end up with lower back pain or herniated discs. 

Lifting too heavy is just as bad as it may force you to twist your upper body and use momentum. Start with a lighter weight, get the form right, and then increase the weight gradually. 

Many gym-goers also tend to lift with their arm instead of their back and shoulder muscles. 

By doing so, they’re putting extra pressure on the triceps tendon, which may lead to tendonitis, tennis or golfer’s elbow, and other injuries. Plus, this mistake makes it harder to activate the lats and other big muscles of your back. 

To prevent these issues, retract your shoulder blade as you lift the dumbbell and then allow it to move around the rib cage. Don’t just “pin” it there. If you do so, you may end up with scapular downward rotation syndrome, a muscular imbalance that causes neck and shoulder pain. 

Tips – The Devil Is in the Detail

Note that dumbbell rows involve more of an arc motion than a straight up and down motion, points out strength and conditioning specialist Tony Gentilcore. Imagine you’re starting a lawnmower. Our in-house coach John Hansen has a different opinion on this, but you can experiment to see which you like better for yourself.

Simply put, you’ll get better results by moving your arm forward and backward rather than up and down. 

Pay attention to the supporting arm as well. Push it away and protract the shoulder blade so that you can fully activate the serratus anterior and have better stability. 

To stay on the safe side, lift the weight toward your chest until your elbow is in line with your body — or slightly higher. Lifting the elbow past midline may result in shoulder pain and injuries, warns Gentilcore. 

He also recommends keeping your torso as rigid as possible throughout the movement. If your torso is moving around, decrease the weight and try again. Don’t sacrifice form for volume. 

Chest Position

Another aspect to consider is the position of your chest. While most exercises require keeping your chest up, that’s not the case with dumbbell rows. As a rule of thumb, keep your chest facing down at all times to prevent torso rotation. 

Foot positioning matters too. If you place your foot too close to the bench, you may have trouble maintaining your balance. Ideally, position it about two or three feet off to the side. 

Last, make sure you achieve full contraction of the lats. Keep the weight low and squeeze your shoulder blades until you feel the burn in the middle back muscles.

These training tips apply to most raw variations, not just dumbbell rows. Here are other ways to perform this movement so that you can hit your back muscles from different angles. 

Incline Bench Dumbbell Rows

Incline bench dumbbell rows, or chest-supported rows, target your lats and upper back muscles. Your biceps and posterior delts will get a pretty good workout, too. 

This variation of the dumbbell row limits momentum, making it easier to maintain proper form. 

Another advantage is that it helps reduce stress on your spine, which may come in handy for those with low back pain. Plus, you’ll have better stability throughout the movement. 

Ready to give it a try? Here’s how to perform incline bench dumbbell rows with perfect form:

1. Set the incline bench at a 30- to a 45-degree angle. 
2. Lie face down on the bench, holding a dumbbell in each hand. Plant your feet firmly on the floor. 
3. Lift the dumbbells toward your chest while squeezing your shoulder blades. 
4. Pause for 1-2 seconds at top of the movement. 
5. Lower the weight back with a slow, controlled motion until your arms are fully extended. Repeat. 

Keep your chest close to the pad at all times. If you can’t squeeze your shoulder blades, switch to a lighter weight. Use different grips to hit your muscles from new angles. 

For best results, brace your core and squeeze your glutes throughout the movement. Flex the muscles in your upper and middle back to prevent your shoulders from slumping forward. 

Stability Ball One-Arm Dumbbell Row

The standard one-arm dumbbell row can be performed in a multitude of ways. For example, you may use a stability ball instead of a bench to make this movement more challenging by forcing your core muscles to work harder. 

Stability ball one-arm dumbbell rows are a great choice for circuit training, full-body workouts, and at-home workouts. Simply follow these steps: 

1. Place a stability ball in front of you. 
2. Put your left hand on the ball and grab a dumbbell with the right hand. 
3. Lean over the ball. Keep your back straight and your legs wider than hip-width apart. You may also take one step back with your right leg into a lunge position. 
4. Lift the dumbbell toward your chest, squeezing your shoulder blades at the top of the movement. Keep your abs braced for support. 
5. Bring the weight back down and repeat. Do the same on the opposite side. 

Another option is to place your left knee on a ball and your left hand on the edge of a bench — as in this video. This version is a lot more challenging! 

You may also use a BOSU ball for one-arm dumbbell rows. Place the ball in front of you, with the dome up. Put one hand on the ball and use your other arm to lift the dumbbell. 

The above version works best for shorter guys. If you’re tall or have long arms, you may not be able to extend them fully. See our guide to the best BOSU ball exercises for inspiration!

Tip from the Coach

“The One-Arm Dumbbell Row is one of the best exercises for developing more thickness in the lats. I think it is a very effective movement for building more size in the middle of the lats which will make the lats both wide and thick.
I like keeping the upper body bent parallel to the floor while arching the lower back. Keep the lower back flexed which will force the lats to work much harder and get a better contraction in the lats. I prefer to bring the weight up in a straight line so the elbow goes over the ribcage for a complete contraction of the lats.
Some people will try to pull the weight up in a wide arc but, in my many years of experience, a straight-line approach to bringing the weight up hits the lats much more directly and effectively. .”

— John Hansen, 3-time Natural Olympia winner and OSL ambassador

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While trying this exercise you may end up exerting more energy than required and compromise the rest of your workout. We recommend our Vintage Blast pre-workout formula to help athletes stay hydrated and push through fatigue.

Experiment with Different Row Variations 

As you see, dumbbell rows are a great exercise for maximal lat engagement. By using different variations, you’ll prevent plateaus and get better results in less time. 

Your workout may also include split-stance one-arm dumbbell rows, symmetrical stance rows, kneeling dead-stop rows, and everything in between. Remember that good nutrition is just as important for building mass. 

All in all, this unilateral movement engages the major muscle groups in your upper body while increasing overall strength. It not only shapes your lats but may also improve shoulder stability. Aim for eight to 10 reps per set and try changing the grip or stance as you progress. 

Remember to stretch your back, especially the lower back muscles, before and after training. Use the dumbbell row as part of a well-rounded back workout plan to build that coveted V-shape. 

In the meantime, feel free to share any training tips for stronger back muscles! We’re looking forward to hearing back from you.