FormTwin › Exercises › Dumbbell Row

What muscles does the Dumbbell Row work?

The one-arm dumbbell row builds mid-back thickness and lets each side work through a big range of motion, evening out imbalances.

Primary muscles worked

Secondary muscles worked

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How to do the Dumbbell Row

  1. Brace one hand and knee on a bench, back flat.
  2. Let the dumbbell hang straight down.
  3. Row it to your hip, driving your elbow back and up.
  4. Squeeze your shoulder blade in, then lower with control.

Common mistakes

Variations

Chest-supported rowBarbell rowSeated cable row

Frequently asked questions

What muscles do dumbbell rows work?

Dumbbell rows work the lats, rhomboids and traps as the main movers, with the rear delts and biceps assisting. Working one arm at a time helps fix left-right imbalances.

Dumbbell row vs barbell row?

The dumbbell row allows a bigger range of motion and trains each side independently; the barbell row lets you load more total weight. Both build a thicker mid-back.

Where should I row the dumbbell to?

Toward your hip, not your chest. Driving the elbow back toward the hip keeps the lats and mid-back doing the work rather than the rear delts alone.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.