How to do the Dumbbell Row
Primary: Lats, Upper Back · also works Biceps, Rear Delts, Core. Also called: one arm row, single arm dumbbell row.
Step by step
- 1
Place one hand and the same-side knee on a bench, or support one hand on a chair with a staggered stance.
- 2
Hold a dumbbell in your free hand with your arm hanging straight down and your back flat.
- 3
Pull the dumbbell toward your hip by driving your elbow up and back.
- 4
Squeeze your back at the top, then lower under control.
- 5
Complete all reps, then switch sides.
Coaching cues
- Pull toward your hip, not your armpit
- Keep your shoulders square to the floor
- Let the shoulder blade move: reach at the bottom, retract at the top
Common mistakes
- Twisting the torso to lift the weight
- Rowing with the biceps and a flared elbow
- Rounding the back
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Row work?
Primary: Lats, Upper Back. Secondary: Lats, Upper Back, Biceps, Rear Delts, Core
How many sets and reps of Dumbbell Row should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Row?
Same movement pattern, different equipment: Kettlebell Row, Chest-Supported Row, Seated Cable Row, Band Row, Renegade Row, Dumbbell Kroc Row.
Is the Dumbbell Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.