Exercise Library / Arms

Dumbbell Row

How to do the Dumbbell Row with proper form, and the muscles it works.

Muscle group: Arms
Primary muscles: Middle back
Secondary muscles: Biceps, forearms, lats and shoulders
Equipment: Dumbbell
Type: Compound
Level: Beginner

Video: “STOP F*cking Up Dumbbell Rows (PROPER FORM!)” by ATHLEAN-X™ on YouTube.

How to do the Dumbbell Row

Using a neutral grip, lean into an incline bench.
Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
Pause at the top of the motion, and then return to the starting position.

Muscles worked

The Dumbbell Row mainly works your middle back, with help from your biceps, forearms, lats and shoulders.

Dumbbell Row start and finish positions

Dumbbell Row: Starting position — Starting position

Dumbbell Row: Ending position — Ending position

Track your Dumbbell Row progress

Getting stronger means beating last time. GymGod shows your last weights and reps for every exercise, including this one, so you always know what to beat.

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