Dumbbell Row

Technique

Place one knee and hand on a bench for support, holding a dumbbell in the opposite hand. Row the dumbbell toward your hip, keeping your elbow close to your body. Fully retract your shoulder blade at the top. Lower the weight in a controlled arc back to the starting position.

Steps

1. Place one knee and the same-side hand firmly on a bench
2. Plant the opposite foot and hold the dumbbell with your arm extended
3. Brace your core and keep your spine neutral
4. Row the dumbbell toward your hip with your elbow close to your body
5. Retract your shoulder blade fully at the top
6. Lower the dumbbell in a controlled arc to the starting position

Common mistakes

• Twisting the torso to lift the dumbbell
• Flaring the elbow away from the body
• Shrugging the shoulder at the top
• Dropping the weight instead of controlling the descent

Variations

• Two-dumbbell bent-over row
• Chest-supported dumbbell row
• Tripod-stance dumbbell row
• Incline-bench dumbbell row

FAQ