Muscles worked
What the dumbbell row trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick up the dumbbells. Stand with your feet about hip width apart and a dumbbell in each hand, palms facing in.
- 02
Hinge. Soften your knees, push your hips back and lean your chest forward until your torso is somewhere between 45 degrees and nearly parallel to the floor. Go only as low as your back stays flat.
- 03
Let the arms hang. The dumbbells hang straight down under your shoulders with your palms facing each other and your arms long.
- 04
Brace and set your head. Take a breath into your belly and tighten your midsection. Look at the floor a little ahead of your feet so your neck stays in line with your spine.
Step by step
How to do the dumbbell row
- 01
Start the pull. Pull your shoulder blades back slightly, then drive your elbows up and back toward your hips.
- 02
Row to your lower ribs. Keep your elbows close to your sides and pull them back toward your hips until the dumbbells reach the sides of your lower ribs.
- 03
Squeeze. Pause for a moment at the top and feel your shoulder blades squeeze together. Your torso angle should not have changed.
- 04
Lower with control. Lower the dumbbells over one to two seconds until your arms are straight and you feel a stretch through your lats and upper back.
- 05
Reset and repeat. Keep the hinge and the brace between reps. When the set is done, bend your knees and stand up with a flat back, or set the dumbbells down first.
Cues to say in your head
- Flat back, chest down
- Elbows to your hips
- Elbows close to sides
- Squeeze, then lower slowly
- Torso stays still
- Neck long
Fix these first
Common mistakes
Standing up as you row
Pick a weight you can row without your chest rising. If your torso angle changes every rep, the dumbbells are too heavy.
Rounding your lower back
Hinge only as far as you can keep your back flat, and brace before each set. A slightly higher torso angle is fine.
Pulling with your hands
Think about driving your elbows back, not curling the weight up. Your hands are just hooks.
Elbows flaring out wide
Keep them close to your sides and row toward your hips. Wide elbows turn it into more of a rear shoulder movement.
Cutting the range short
Let your arms straighten fully at the bottom and bring the dumbbells to the sides of your lower ribs at the top on every rep.
Shrugging toward your ears
Keep your shoulders down and away from your ears as you pull. Feel the squeeze between your shoulder blades instead.
Stay safe
The two-arm version keeps you hinged with no support, so stop the set when you can no longer hold a flat back, even if your arms have reps left. If your lower back gets tired or achy, switch to the single-arm version with a hand on a bench or to a chest-supported row. To finish a set, set the dumbbells down under control on the floor or stand up with them; do not drop them from the top. Stop and get checked if you feel sharp pain in your back or shoulder.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 5 | 5 to 8 | 78–86% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 8 to 12 | 67–78% 1RM | 1.5 to 2 min |
| Endurance | 2 to 3 | 12 to 20 | 50–65% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–168lb
3 to 4 sets of 8 to 12 reps, 1.5 to 2 min rest. The most common way to program rows. Take sets close to failure with a pause at the top.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Dumbbell Row questions
What muscles does the dumbbell row work?
Mainly the lats and the upper back muscles between your shoulder blades. The rear shoulders and biceps help pull, and your lower back, hamstrings and abs work to hold the hinge.
How do you do a single arm dumbbell row?
Put your left knee and left hand on a flat bench with your right foot planted on the floor out to the side, and hold a dumbbell in your right hand under your shoulder. With your back flat and close to parallel to the floor, drive your elbow back toward your hip until the dumbbell reaches your lower ribs, lower it until your arm is straight, then switch sides after the set. Keep your hips and shoulders square instead of twisting to lift the weight.
What is a gorilla row?
A gorilla row is a bent-over row with a wide stance and two kettlebells or dumbbells on the floor between your feet. With your torso hinged low and your back flat, you row one weight while pressing down on the other, lower it back to the floor, then row the other side.
Is the one arm or two arm dumbbell row better?
Neither is better for everyone. The single-arm version with a bench takes strain off your lower back and lets you focus on one side, while the two-arm version saves time and also trains you to hold the hinge.
How heavy should my dumbbell rows be?
Heavy enough that the last two or three reps are hard, but light enough that your torso does not rise or twist. If you are new to rowing, start light and add weight in small jumps as long as every rep stays strict.
Should I row the dumbbell to my chest or my hip?
Drive your elbows back toward your hips so the dumbbells finish beside your lower ribs to train the lats most. Rowing higher toward your chest with your elbows out works more of the rear shoulders and upper back.
Train in Protocol
Log your dumbbell row by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.