VideoDumbbell Row
Learn how to do dumbbell row with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do dumbbell row
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Let your arms hang straight down towards the floor, with your elbows slightly bent.
- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do dumbbell row?
Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body. Bend forward at the hips, keeping your back straight and your core engaged. Let your arms hang straight down towards the floor, with your elbows slightly bent.
What muscles does dumbbell row work?
Dumbbell Row primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for dumbbell row?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of dumbbell row?
Related options include Bent Over Two-Dumbbell Row, Dumbbell Incline Row, Neutral-Grip Bent-Over Dumbbell Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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