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Dumbbell Row: Benefits And Form

Dumbbell Row

The dumbbell row exercise is also known as the bent-over row with dumbbells. This back muscle training exercise has been around for many years. There are plenty of people who skip this move because of improper form. The dumbbell row exercise may not be as popular as some of its counterparts. But it’s a great way to target your back muscles and build strength in this area.

Unlike other back exercises that work only one side of your body at a time, the dumbbell row works on both sides of your body. This provides optimal muscle growth and corrects the muscular imbalance.

To do this exercise, you’ll need to stand with your feet shoulder-width apart while holding a pair of dumbbells. You can add the dumbbell row exercise to your home workout as minimum equipment and space are required.

When choosing between the dumbbell row and the barbell bent-over row, it may come down to your equipment options. If you’re not experienced with weights or have bad posture, a dumbbell row might be better suited for you.

Benefits Of Dumbbell Row

Below are some of the major benefits of adding the dumbbell row to your workout routine. These benefits are genuine and backed by research.

1. This dynamic exercise primarily works on your back muscles. These include the major muscles like the latissimus dorsi, posterior deltoids, teres major, trapezius, and rhomboids. This is a famous move among bodybuilders, lifters, and athletes. Doing this exercise regularly will develop muscular hypertrophy in your back muscles.

2. Working on the major muscle groups of your back muscles improves your balance and posture. Having a good posture is important to reduce the risk of injuries to your lower back. A strong posture will boost your confidence and appearance.

3. The dumbbell row allows for a greater range of motion than the traditional barbell row. Using dumbbells instead of a barbell allows your joints to reach the full range of motion. This enhances your shoulder and elbow mobility. A higher range of motion is required for better performance in sports activities.

4. Along with your back muscles, this exercise also trains other muscle groups. These muscles include your shoulders, arms, and core. Training multiple muscle groups together gives better results and burns a large number of calories.

Step By Step Instructions

Below is a step-by-step guide for performing the dumbbell row with the correct technique. Following these steps will improve your form and prevent the risk of injuries.

1. Stand tall while holding a pair of dumbbells and feet hip-width apart. Bend forward at a 30 to a 45-degree angle with the ground. Keep a slight bend at your knees. Maintain a stable form throughout the movement. Your arms should be extended with a slight bend in your elbows.

2. Engage your core and retract your shoulder blades to pull the weights towards your hips. Lift the weights in a controlled motion and squeeze the muscles at the top. Breathe in while raising the dumbbells.

3. Hold the exercise when the dumbbell reaches your sides. Now, return the weights to the starting position. Breathe out while lowering the dumbbells back to the start. This is one repetition of the dumbbell row exercise.

4. Try doing 3-4 sets of 10-15 repetitions with moderate weights. Keep increasing the intensity of the exercise as you perform it regularly.


The dumbbell row is a weight lifting exercise that targets your back muscles. Like other rowing exercises, this move also uses a pulling motion to engage other muscle groups like the shoulders, arms, and core. It can be performed at your home as only a pair of dumbbells and minimum space are required. This move works both sides of your body which overcome muscular imbalance and boost muscle development.

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