Dumbbell Row


  • Lean against a bench with one knee and hand, and hold a dumbbell in your other, straight hanging arm.
  • Inhale pull the dumbbell as high as you can in a rowing movement.
  • With control, lower the dumbbell back to the starting position while exhaling.


Dumbbell row is an exercise where you can get a long range of motion and really focus on the working muscles. By rowing the dumbbell closer to your hip or shoulder, you can control what muscles will work the hardest. Pull the dumbbell closer to your hips to put more work on your back muscles, or closer to your shoulder to put more work on your biceps and brachialis.

You can let your scapula slide forward in the bottom of the movement, and pull it back in the top position.

Muscles Worked


  • Lats
  • Trapezius
  • Rear Deltoids


  • Biceps

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Text and graphics from the StrengthLog app.