HyperBody
Exercise library · Back

Dumbbell Row.

A compound pulling exercise that builds back thickness and strength, primarily targeting the lats and rhomboids.

IntermediateDumbbells
Dumbbell Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Rhomboids
Secondary
Rear delts · Biceps
The play-by-play

How to do it.

  1. Step 01

    Place one knee and hand on a bench, keeping your back flat and parallel to the floor.

  2. Step 02

    Hold a dumbbell in the opposite hand, letting it hang straight down.

  3. Step 03

    Pull the dumbbell up towards your hip, squeezing your shoulder blade.

  4. Step 04

    Keep your elbow close to your body throughout the movement.

  5. Step 05

    Contract your lats at the top of the movement.

  6. Step 06

    Slowly lower the dumbbell back to the starting position with control.

What separates good from great

Pro cues.

  • Focus on pulling with your back muscles, not just your arms.

  • Maintain a stable core and avoid twisting your torso.

  • Ensure a full range of motion, stretching at the bottom and contracting at the top.