Dumbbell Row
How to do it
- Put one knee and the same-side hand on a bench, the other foot on the floor.
- Hold a dumbbell in your free hand, arm straight, back flat and parallel to the floor.
- Pull the dumbbell to your hip, elbow close to your side.
- Squeeze, then lower to a full stretch.
- Do not twist your torso to lift it higher - that is your spine doing the work, not your back.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Mid-back / traps 90%
- Rear delts 55%
- Biceps 45%
- Lats 40%
- Forearms 35%
- Lower back / erectors 20%
- Obliques 10%
Other ways to train this
-
Seated Cable Row
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Barbell Row
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Machine Row
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T-Bar Row
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Chest-Supported Row
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Inverted Row
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ISO-Lateral Low Row
-
Two-Arm Kettlebell Row
Photos and form cues from free-exercise-db, released into the public domain.
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