Dumbbell Row
Auto DetectedA unilateral horizontal pull using a dumbbell and bench support that targets the lats and upper back to build strength and correct asymmetry.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps, Lower Back, Abs
Accessory Muscles
Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Biceps
4/10Lower Back
4/10Erector Spinae
Abs
3/10Transverse Abdominis
Forearms
2/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place one knee and the same-side hand on a flat bench for support. Hold the dumbbell in the opposite hand with the arm fully extended and back flat.
- Pull the dumbbell toward your hip, driving the elbow back.
- Squeeze the shoulder blade toward the spine at the top.
- Lower the weight under control to full extension.
- Keep your torso stable and avoid rotating.
Coaching Tips
Form Cues
- Drive elbow back
- Keep back flat
- Don't rotate torso
- Squeeze at top
Breathing
Exhale as you pull the weight up; inhale as you lower it.
Tempo
2-1-1
Range of Motion
From full arm extension at the bottom to the dumbbell touching the lower ribs or hip.
Safety
Safety Notes
- Ensure the bench is stable
- Keep the spine neutral
Spotting
Not recommended; use safeties or drop weight if needed.
Common Mistakes
- Rounding the back
- Using momentum
- Pulling too high
- Twisting the torso
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder extension
- Hip flexion for bent position
Build Up First
- Basic pulling form
- Core stability awareness
Also known as
Single Arm Dumbbell Row, One Arm Row, Bench Supported Row, DB Row, Single Arm Row
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