Seated Dumbbell Row
- Primary muscles
- Upper back, Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Pull
Steps
- 1 Sit on a flat bench with your feet firmly on the floor, holding a dumbbell in each hand.
- 2 Lean forward from your hips, keeping your back straight, and let your arms hang naturally towards the floor.
- 3 Engage your core and pull the dumbbells upwards towards your torso, driving your elbows back and squeezing your shoulder blades together.
- 4 Pause briefly at the top of the movement, feeling the contraction in your upper back.
- 5 Slowly lower the dumbbells back to the starting position with control, extending your arms fully.
