Back · Compound Exercise
Dumbbell Row
The Dumbbell Row is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Dumbbell / Bench
Beginner
Muscles worked
Back — primary
Biceps — assist
How to perform the Dumbbell Row
1
Set up
Knee and same-side hand on bench, opposite foot planted.
2
Execute
Pull dumbbell to the hip, drive elbow back.
3
Form check
Squeeze lat at the top, lower to full extension.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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