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Arms Dumbbell Intermediate Compound Video

How to do the Dumbbell Wrestlers Row

Primary: Triceps · also works Biceps, Shoulders, Lats.

The Dumbbell Wrestlers Row is a compound upper body exercise that primarily targets the upper back muscles while also engaging the biceps, shoulders, and lats. It's a great exercise for building strength and improving posture. This exercise is typically performed with a pair of dumbbells, making it accessible for home or gym workouts. The mechanics of the movement involve a pulling motion where the dumbbells are rowed towards the body while maintaining a bent-over position.

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

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your torso.

  2. 2

    Bend your knees slightly and lean forward at the waist, keeping your back straight.

  3. 3

    Pull the dumbbells towards your upper abdomen by squeezing your shoulder blades together, then slowly lower them to the starting position.

Coaching cues

  • Keep your core engaged throughout the movement to stabilize your body.
  • Avoid rounding your back; maintain a neutral spine position.
  • Use controlled movements, both on the lift and the descent, to maximize muscle engagement and prevent injury.

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 Wrestlers Row alternatives

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

Dumbbell KickbackDumbbell · beginner Overhead Triceps ExtensionDumbbell · beginner Bent Over Dumbbell KickbacksDumbbell · beginner Dumbbell One Arm ExtensionDumbbell · beginner Dumbbell Triceps ExtensionDumbbell · beginner Plate Tricep ExtensionsDumbbell · beginner

Frequently asked questions

What muscles does the Dumbbell Wrestlers Row work?

Primary: Triceps. Secondary: Triceps, Biceps, Shoulders, Lats

How many sets and reps of Dumbbell Wrestlers 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 Wrestlers Row?

Same movement pattern, different equipment: Dumbbell Kickback, Overhead Triceps Extension, Bent Over Dumbbell Kickbacks, Dumbbell One Arm Extension, Dumbbell Triceps Extension, Plate Tricep Extensions.

Is the Dumbbell Wrestlers Row good for beginners?

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