Dumbbell Row

How to perform the Dumbbell Row

1. Place one knee and the same-side hand on a flat bench so your spine is roughly parallel to the floor; the working side foot stays planted.
2. Let the dumbbell hang at arm's length directly below the working shoulder with the palm facing the bench.
3. Brace your core to keep your hips square to the floor; do not let the working side hip drop or the torso rotate.
4. Pull the dumbbell up toward your hip by driving the elbow back and up alongside the torso, not flared outward.
5. Stop when the elbow is just past the line of the torso; chasing height by twisting the torso pulls work off the lat.
6. Lower the dumbbell under control to a full stretch at the bottom, then repeat without letting the working shoulder roll forward.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Rotating the torso to lift the dumbbell higher, turning what should be a back exercise into a twisting hip motion.
• •Letting the working-side shoulder roll forward at the bottom of the rep, losing the lat stretch and exposing the shoulder.
• •Pulling the dumbbell up and out to the side (toward the armpit) rather than back along the line of the torso.
• •Going too heavy and using a partial range of motion that never reaches a real stretch at the bottom.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.