Dumbbell Row Form Guide: Build a Stronger Back

Master the bent over dumbbell row with our expert guide. Learn proper form, avoid common mistakes, and target your lats effectively using a bench.

How to Perform

1. Place your left knee and left hand firmly on a flat bench to create a stable, tripod-like base for your torso.
2. Position your right foot flat on the floor slightly behind you and grip a dumbbell with your right hand using a neutral grip.
3. Ensure your back is flat and parallel to the floor with your neck in a neutral position gazing slightly ahead.
4. Pull the dumbbell toward your hip by driving your elbow toward the ceiling while keeping your arm close to your side.
5. Squeeze your shoulder blade toward the center of your back at the top of the movement without rotating your torso.
6. Lower the weight under control until your arm is fully extended and you feel a slight stretch in your lat.
7. Complete the desired repetitions on one side before switching your stance and the weight to the other arm.

Common Mistakes

• Rounding the lower or upper back during the pull
• Using momentum or jerking the weight upward
• Twisting the torso to help lift the weight
• Pulling the weight to the chest rather than the hip

Muscles Worked

Primary movers

• Lats

Stabilizers

• Rhomboids
• Rear Deltoids
• Biceps
• Trapezius

Related Guides

• 1-Arm Half-Kneeling Lat Pulldown — Back
• Alternating High Cable Row — Back
• Alternative DB Gorilla rows — Back

Lats · Back