How to do the dumbbell row
A one-arm row for your lats and upper back with the bench taking load off your lower back. Great for beginners, home gyms and evening out a weaker side.
The Helthy team · Updated · 6 min read
- Works
- Lats, Upper back
- Also works
- Biceps, Rear delts
- Equipment
- Dumbbell
- Level
- Beginner
The one-arm dumbbell row is the row we'd give almost anyone. The bench supports your torso, so your lower back barely works, and training one side at a time lets you pull further and catch a weaker side. All you need is one dumbbell and a flat bench, which makes it the go-to back exercise for home gyms. If you only row with a barbell, this is worth adding: most people feel their lats better with it, because the dumbbell can travel past the body.
How to do a dumbbell row
- Put one knee and the same-side hand on a flat bench. For a right-arm row, your left knee goes on the bench under your left hip, and your left hand goes under your left shoulder with your arm straight. Your right foot is on the floor, slightly out to the side, with a soft knee.
- Pick up the dumbbell with your free hand. Let it hang straight down under your shoulder, palm facing the bench.
- Flatten your back. Your torso should be roughly parallel to the floor, with your back flat from hips to head and your hips and shoulders square to the floor. Look at the floor just in front of the bench.
- Row the dumbbell toward your hip. Drive your elbow up and back, close to your side, so the dumbbell travels in a slight arc toward your hip rather than straight up to your chest. Stop when your elbow is just past your torso and the dumbbell is beside your lower ribs.
- Squeeze at the top. Hold for a second and feel the side of your back, under your armpit, tighten. Your shoulders should still be level; if your working shoulder has rolled up toward the ceiling, you've rotated.
- Lower until your arm is straight. Take about two seconds, and let your shoulder drop slightly toward the floor at the bottom for a full stretch. Do all your reps, then switch sides.
Start with your weaker arm, and match its reps on your stronger side. That's the easiest way to stop one side getting further ahead.
Cues that help
"Elbow to your back pocket." It sends the dumbbell toward your hip, which is the path that trains your lats best. If you feel the row mostly in your biceps or upper traps, this is usually the fix.
"Belt buckle faces the floor." Your hips shouldn't twist open as you pull. If your belt buckle starts pointing at the wall, your torso is rotating to heave the weight up.
"Hand is just a hook." Hold the dumbbell firmly but think of your hand as a hook at the end of a rope. Pulling with your elbow instead of your hand gets your back working more.
"Pull the dumbbell toward the back of the room." Some people find an arc easier to picture than a pocket. Pulling the weight back behind you, not straight up, gets the same path.
Common mistakes
Twisting your torso to heave the weight up. Your shoulder rolls up toward the ceiling and your hips twist open, so the dumbbell rises mostly because you turned. It happens when the weight is too heavy, and a small amount of rotation on the last rep of a set is normal. When every rep twists, drop down a dumbbell or two and keep your chest square to the floor.
Stopping the pull too early. The elbow stops level with your back or lower, and the dumbbell stops halfway up. You miss the top of the rep, where your lats and upper back do the most. Pull until the elbow is just past your torso. If you can't get it there, the weight is too heavy.
Rounding your back. Your back humps up, usually in the middle, with your head hanging down. The usual culprit is a bench that's too low or a supporting hand placed too far forward, so you're sagging between the hand and knee. Put your hand directly under your shoulder, and keep your chest proud.
Flaring your elbow out to the side. The elbow travels out wide, away from your body, and the dumbbell comes up toward your chest. That turns it into a rear delt and upper back movement, which is a legitimate variation but not the lat row most people want. Keep your elbow within a few inches of your side.
Sets, reps and how much weight to use
For muscle growth, 3 or 4 sets of 8 to 12 per arm works well. For strength, heavier sets of 6 to 8. You can also finish a session with a set of 15 to 20. Choose a dumbbell you could do two or three more reps with while keeping your hips and shoulders square. Rest 60 to 90 seconds after doing both arms.
Dumbbell rows work as your main row, or as the second pull after pull-ups or a barbell row. Because the bench supports you, they're also a good choice to push close to failure.
To progress, add reps until you hit the top of your range on every set, then move up to the next dumbbell, usually 5 lb (2.5 kg). The jump between dumbbells is often a large percentage, so going up and dropping back to the bottom of your rep range is normal. There's more on this in our progressive overload guide. If you log both sides, check you're doing the same reps on each and not just letting the strong side run ahead.
| Bodyweight | beginner | intermediate | advanced |
|---|---|---|---|
| 130 lb (59 kg) | 20 lb (9 kg) | 40 lb (18 kg) | 60 lb (27 kg) |
| 160 lb (73 kg) | 25 lb (11 kg) | 50 lb (23 kg) | 70 lb (32 kg) |
| 190 lb (86 kg) | 30 lb (14 kg) | 55 lb (25 kg) | 85 lb (39 kg) |
| 220 lb (100 kg) | 35 lb (16 kg) | 65 lb (29 kg) | 100 lb (45 kg) |
| 250 lb (113 kg) | 40 lb (18 kg) | 75 lb (34 kg) | 115 lb (52 kg) |
These are per dumbbell. The spread between beginner and advanced is wide because the dumbbell row is easy to cheat with body rotation; strict reps at a lower weight will build more than heavy, twisting reps.
Variations and alternatives
- Three-point row: both feet on the floor in a split stance and your free hand on a bench. It's easier to set up, and a good choice if kneeling on the bench bothers your knee.
- Chest-supported dumbbell row: lie face down on an incline bench set to about 30 degrees and row two dumbbells. Your back is fully supported, so there's nothing to cheat with.
- Bent-over dumbbell row: a dumbbell in each hand with no bench, hinged to about 45 degrees, like the bent-over row. More work for your lower back.
- Seated cable row: a good swap in a commercial gym when the benches are busy.
- Barbell row: the heavier version once you're comfortable holding a hinge.
Dumbbell row questions
Should I pull to my hip or my chest?
Toward your hip, for your lats. The dumbbell ends up beside your lower ribs, with the elbow moving back rather than up. Pulling toward your chest with your elbow out wide works more of your upper back and rear delts. That's useful too, but it's a different exercise.
Why does my lower back hurt during dumbbell rows?
It shouldn't, which is one of the reasons to do this row. Usually your hand is too far from the knee, so your back is sagging between them, or your torso twists on heavy reps. Put your hand under your shoulder and lighten the weight. If it still hurts with a supported, flat back, get it looked at.
Can I use straps for dumbbell rows?
Yes. Heavy dumbbell rows often run into grip limits before your back is tired, especially on sets of 10 or more. Straps are fine for working sets once you've built up some grip strength without them.