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Horizontal Pull Dumbbell Intermediate Compound Video

How to do the Dumbbell Wide Row

Primary: Upper Back · also works Lats, Traps, Shoulders, Biceps.

The DB Wide Row is a compound strength exercise that targets the upper back, focusing on the traps and lats. Using a pair of dumbbells, this exercise helps improve back thickness and overall upper body strength. It is performed by pulling the dumbbells towards the ribcage with elbows flared out, ensuring proper engagement of the upper back muscles. This exercise is beneficial for enhancing posture and developing strong, well-rounded shoulders.

Demo video: Dumbbell Wide Row · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start by standing with feet shoulder-width apart, holding a dumbbell in each hand.

  2. 2

    Bend forward at the hips while keeping your back flat and knees slightly bent.

  3. 3

    Let the dumbbells hang straight down with palms facing each other.

  4. 4

    Pull the dumbbells towards your ribcage, keeping elbows flared out to the sides.

  5. 5

    Squeeze your shoulder blades together at the top of the movement.

  6. 6

    Lower the dumbbells back to the starting position in a controlled manner.

Coaching cues

  • Keep your core engaged throughout the movement to maintain proper form.
  • Avoid rounding your back to prevent injury.
  • Focus on the contraction in your upper back muscles rather than using momentum to lift the weights.

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

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Wide Row alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Chest-Supported RowDumbbell · beginner Dumbbell RowDumbbell · beginner Rear Delt FlyDumbbell · beginner Renegade RowDumbbell · intermediate Bent Over Dumbbell RowsDumbbell · intermediate Dumbbell Bent Over RowsDumbbell · intermediate

Frequently asked questions

What muscles does the Dumbbell Wide Row work?

Primary: Upper Back. Secondary: Upper Back, Lats, Traps, Shoulders, Biceps

How many sets and reps of Dumbbell Wide 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 Wide Row?

Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Rear Delt Fly, Renegade Row, Bent Over Dumbbell Rows, Dumbbell Bent Over Rows.

Is the Dumbbell Wide Row good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.