Dumbbell Row
Muscle Groups: Lats, Traps
Dumbbell Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Row with proper form and technique.
- 1
Stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend the knees slightly and bend over at the waist with your back straight. Let dumbbells hang in front of the body with arms fully extended.
- 2
Contract your back, bend the arms, and pull both dumbbells up to your ribcage. Hold for one second in the top position, then lower the dumbbells to the starting position.
Tips for Success
These tips will help you perform Dumbbell Row safely and effectively while maintaining proper form.
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Avoid rounding the upper back. Keep the neck neutral, spine flat, and shoulders back.
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Avoid losing the proper path of motion. Row the dumbbell to the side of your rib cage.
Secondary Muscles
While Dumbbell Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
