Dumbbell Row
BackDumbbellsBeginner
The single-arm dumbbell row builds back thickness by targeting the lats and rhomboids.
Sets
3
Reps
10-12
Rest
60s
Instructions
- 1
Place one knee and one hand on a bench, the other foot on the floor. Grip the dumbbell with your free hand, arm extended.
- 2
Keep your back flat and parallel to the floor, core engaged.
- 3
Pull the dumbbell toward your hip by squeezing your shoulder blade, elbow close to your body.
- 4
Lower the dumbbell in a controlled manner with your arm fully extended.
Tips
Initiate the movement by retracting your shoulder blade before bending your elbow.
Keep the working-side hip low, don't rotate your torso.
Control the lowering phase for 2 seconds to maximize muscle work.
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