General exercise guide
Dumbbell Row
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Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The dumbbell row is a one-arm rowing movement that lets you work each side of your back independently. Brace one hand on a bench, hold a dumbbell in the other, and row to your hip. The unilateral nature helps identify and fix strength imbalances between sides.
When to use it
Use for unilateral back work for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Coaching Note
Row to your hip, not your chest. Think about driving your elbow toward the ceiling and back toward your pocket. Your torso stays locked—if you are twisting to heave the weight up, it is too heavy.
Muscles worked: Dumbbell Row
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Dumbbell Row form guide
- 1
Place one knee and hand on a bench.
- 2
Hold a dumbbell in the other hand.
- 3
Keep your back flat.
- 4
Row the dumbbell to your hip.
- 5
Squeeze your lat at the top.
- 6
Lower with control for optimal results.
What are the best tips for the Dumbbell Row?
Keep your back flat.
Row toward your hip, not your chest.
Don't rotate your torso.
Full stretch at the bottom.
When to Use the Dumbbell Row
Use dumbbell rows when you want focused unilateral back work or when your barbell row reveals side-to-side differences. Works well after bilateral rowing or as your primary row for beginners. The supported position is easier on your lower back than bent-over barbell rows.
What are common Dumbbell Row mistakes to avoid?
Rotating the torso for optimal results.
On an upper-body pulling movement like the Dumbbell Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Dumbbell Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not getting full range.
Cutting the range of motion short on the Dumbbell Row can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Rounding back which increases risk of spinal injury.
Changing your back position during the Dumbbell Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Is the Dumbbell Row right for you?
All fitness levels looking to build strength and muscle definition.
How many sets and reps of Dumbbell Row should you do?
Recommendation: 3 sets of 10-12 reps per side. Rest 60s.
Muscle Growth
10-12 reps per side
Rest 90s-2min
Strength
6-8 reps per side
Rest 2-3min
Endurance
12-15 reps per side
Rest 60s
Where to Use in Your Workout
Program after barbell rows or deadlifts as a secondary pull. Because your lower back is braced, you can push harder without worrying about spinal fatigue. Also excellent as a primary row for home gym users who don't have a barbell setup.
Sample Workout Blocks
Hypertrophy: 3x10-12 per arm @ RPE 8 (60-90s rest between arms) | Strength: 4x6-8 per arm @ RPE 8 (90s rest) | High volume: 3x15-20 per arm lighter weight, focus on squeeze
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Get Your Custom PlanWhere Dumbbell Row fits in your workout
This is one example of how Dumbbell Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Dumbbell Row3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Dumbbell Row?
Other Variations
- Two-Arm Dumbbell Row
- Chest-Supported Row
- Meadows Row
Variation Details
Bent-Over Barbell Row
Two-handed version with a barbell. Allows heavier weight.
Chest-Supported Row
Lie on an incline bench. Removes momentum and isolates back.
Cable Row
Seated machine version with constant tension.
T-Bar Row
Heavy barbell row variation. Great for building thickness.
Dumbbell Row vs Other Exercises
vs Barbell Row
Barbell rows let you go heavier and train both sides simultaneously — better for overall back strength. Dumbbell rows isolate each side, spare your lower back, and allow a greater range of motion. Use barbell rows for heavy compound work, dumbbell rows for unilateral development and when your lower back needs a break.
vs Dumbbell Row
Chest-supported rows eliminate all momentum and lower back involvement. Standard dumbbell rows allow more weight and engage core stabilizers. Use chest-supported rows when you want pure back isolation; use standard dumbbell rows when you want to move heavier loads.
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Safety Notes
- Keep back flat.
- Don't jerk weight.
- General fitness education only. This is not medical advice or a rehabilitation protocol. Stop if you feel pain, and follow a licensed healthcare professional for an injury, medical condition, or return after surgery.