What muscles does the Dumbbell Row work?

The Dumbbell Row primarily works your lats and rhomboids. It also recruits your rear delts and biceps as secondary movers.

What equipment do I need for the Dumbbell Row?

You need dumbbells to perform the Dumbbell Row.

A typical prescription for the Dumbbell Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

The Dumbbell Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

Exercise library · Back

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

Also known as: DB Row, Single-Arm Dumbbell Row, One-Arm DB Row, One Arm Dumbbell Row

IntermediateDumbbells

The numbers

Sets

3–5

Reps

5–10

Rest

90–180 s

The play-by-play

Step 01
Place one knee and hand on a bench, keeping your back flat and parallel to the floor.
Step 02
Hold a dumbbell in the opposite hand, letting it hang straight down.
Step 03
Pull the dumbbell up towards your hip, squeezing your shoulder blade.
Step 04
Keep your elbow close to your body throughout the movement.
Step 05
Contract your lats at the top of the movement.
Step 06
Slowly lower the dumbbell back to the starting position with control.

What separates good from great

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.

Common questions

What is the Dumbbell Row?: A compound pulling exercise that builds back thickness and strength, primarily targeting the lats and rhomboids.
What muscles does the Dumbbell Row work?: The Dumbbell Row primarily works your lats and rhomboids. It also recruits your rear delts and biceps as secondary movers.
What equipment do I need for the Dumbbell Row?: You need dumbbells to perform the Dumbbell Row.
How many sets and reps should I do for the Dumbbell Row?: A typical prescription for the Dumbbell Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the Dumbbell Row good for beginners?: The Dumbbell Row is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.