Dumbbell Row
Single-arm row supported on a bench for lats and upper back.
- Primary muscleBack
- Also worksUpper back
- EquipmentDumbbells and bench
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Upper back
- Dumbbells and bench
How to do the Dumbbell Row
4 steps, in the order you do them.
- Place one hand and the knee on the same side on a bench, with your back parallel to the floor.
- Grab the dumbbell with your other hand and let your arm hang extended.
- Pull the dumbbell toward your hip, driving your elbow back and keeping it close to your body.
- Lower with control without rotating your torso. Complete your reps and switch sides.
Muscles worked
Common Dumbbell Row mistakes
What goes wrong most often when you do the Dumbbell Row, and how to fix it.
You rotate your torso to lift the dumbbell higher.
Keep your shoulders parallel to the bench and stop when your elbow passes the line of your back.
You pull toward your shoulder with your elbow away from your body.
Drive the dumbbell toward your hip, with your elbow brushing your ribs.
Your back sags or arches over the bench.
Push into the bench with your supporting hand and keep your back flat, with your head in line.
Alternatives to the Dumbbell Row
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 8 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 8–12
- Rest1 to 2 min
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:15 |
| Intermediate PPL 6 Days | Intermediate | 3 × 8–12 | 1:30 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 8–12 | 2:00 |
| Chest specialization | Intermediate and advanced | 3 × 10–12 | 1:30 |
| Back specialization | Intermediate and advanced | 3 × 8–12 | 1:30 |
| Glute specialization · Advanced | Intermediate and advanced | 2 × 10–12 | 1:30 |
| Body part split 5 days | Advanced | 3 × 8–12 | 1:30 |
| Metabolic circuit 3 days | Beginner and intermediate | 3 × 10–12 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Row
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
More back exercises
Landmine RowBack · Barbell
Cable RowBack · Cable machine
Chest Supported T Row Neutral GripBack · Machine
Barbell RowBack · Barbell
Frequently asked questions
What muscles does the Dumbbell Row work?
The Dumbbell Row works mainly the back. It also works the upper back and the biceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with 1 minute and 22.5 seconds of rest. With more experience, 3 sets of 8 to 12 reps with a minute and a half of rest.
Which routines include the Dumbbell Row?
It appears in 8 of the 36 Mobbe routines, such as Express Full Body 3 Days, Intermediate PPL 6 Days, and Home with Dumbbells 4 Days.