Dumbbell Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Kettlebell
HOW TO PERFORM
- Put one hand and the same-side knee on a bench, or brace the free hand on a rack, with the back flat and roughly parallel to the floor.
- Let the dumbbell hang straight down at arm's length, shoulder blade reaching forward with it.
- Row it up to the hip by driving the elbow back past the ribs, not out to the side.
- Lower to a full stretch under control, then finish the side and swap.
FORM TIPS
- Rowing to the hip rather than to the armpit is what keeps it on the lats. High and wide turns it into an upper-back row, which is fine but is a different exercise.
- The torso stays still. If the shoulders are twisting up to help the weight, it is heavier than the back can row on its own.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Row
- Dumbbell Kroc Row
- Dumbbell Single Arm Row
- Kettlebell Gorilla Row
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.