The dumbbell row is a variation of the barbell row and trains a foundational movement pattern known as the horizontal pull.
Many exercisers include the dumbbell row in their workout routines as it works the muscles of the back unilaterally as opposed to bilaterally like its barbell counterpart.
The dumbbell row is often used as the primary back movement of a workout routine but may also be a secondary or accessory exercise depending on one’s goals.
For those looking for an excellent exercise that will strengthen and build the muscles of the back, the dumbbell row is a great option.
In this article, we will provide instructions on how to perform the dumbbell row, exactly what muscles it targets, how you can incorporate it into your workout routines, and some variations you can further explore for yourself.
How to Perform the Dumbbell Row
The dumbbell row can be performed in several different ways such as using a bench or weight rack to support balance or simply bent over to engage the stabilizing muscles of the core. For this guide, we will focus on the bent over variation of the dumbbell row.
- Begin by selecting the weight you wish to use to perform the exercise.
- With the weight in your hands, hinge at the hips and assume a torso position that is leaning forward nearly parallel to the floor (approximately 45-degree angle is perfect).
- Position your hands so that you have a neutral grip of the weight.
- Engage your core, and using your hands as hooks to the weight, pull the weight as high as possible while keeping your arms close to your body. Focus on contracting the muscles of the back as you pull the weight towards your body.
- At the top of the movement, squeeze the muscles of your back and focus on getting a solid contraction before beginning to reverse the movement.
- Lower the weight under control back to the starting arm position.
- Repeat for the desired number of repetitions.
What Muscles Does the Dumbbell Row Work?
The dumbbell row primarily works the muscles of the back. This will include the lats, rhomboids, and traps.
Additionally, the exercise will target the muscles of the biceps and rear deltoids, as well as all of the stabilizing muscles used to maintain body position during the exercise.
How to Add the Dumbbell Row to Your Workouts
The dumbbell row is typically used as a primary or secondary movement within workout routines. On occasion, it may be used as the third or fourth exercise in a back workout depending on what vertical pulls are included in the program.
The exercise can is seen in nearly all styles of training including full body workouts, upper/lower workouts, push/pull/leg workouts, and bro split workouts. It is also an excellent option for those who only have a pair of dumbbells at home and prefer dumbbell only workouts.
For those looking to add the exercise to a full body workout program, it is fine to include the exercise anywhere within the training day. Depending on the workout structure of that day, it may be the first, second, third or even fourth movement performed in your workout.
Those who perform upper/lower workout splits may want to include the dumbbell row as part of an upper workout throughout the week. It will typically be the first or second back exercise performed.
For those who prefer push/pull/leg workouts, the dumbbell row will likely be part of your pull workout as either the primary movement for that day or the secondary movement.
And, to all of those who enjoy bro-split workouts, the dumbbell row will be part of your back day workout and will likely be the primary horizontal movement or secondary horizontal movement added into your training day.
The dumbbell row has a significant range in terms of reps per set. Generally, the recommendation is to perform 2-5 sets of the exercise with anywhere between 6-15 repetitions. Some may go slightly lower or slightly higher depending on their individual goals.
The exercise can be performed anywhere between 1-3 times per week depending on one’s goals, workout program and training experience.
Dumbbell Row Variations
Listed below are several dumbbell row variations that you can further research and determine which would be best for your individual body type and training goals. As I add more expert guides to the website, I will be sure to link these exercises to their appropriate pages.
- Underhand dumbbell row
- Pronated dumbbell row
- High dumbbell row
- One Arm Dumbbell Row
- Chest Supported Dumbbell Row
Conclusion
The dumbbell row is one of my personal favorite exercises. I enjoy how versatile they are and how you can feel the contraction of the back muscles during each repetition.
It is a compound movement and can stand on its own as a primary exercise. It can also be added to workouts as a secondary exercise to really focus on building the muscles of the back.
If you have any questions about the dumbbell row or anything mentioned in this article, please feel free to leave a comment below.