Back Training – Dumbbell Rows

Muscles Exercised

Dumbbell rows are an effective compound exercise for your lats. As with other rowing exercises, dumbbell rows hammer your biceps as well.

Exercise Technique

• Dumbbell rows are typically performed on a weight bench. Place your left knee and left hand on the weight bench. Place your right foot out wide enough so your body is very stable and you can keep your balance during the lift.
• Grip the dumbbell in your right hand and contract your lats, pulling the dumbbell in a smooth, controlled manner
• Pull your elbow straight back, raising the dumbbell until it reaches your lower ribs and waist
• Control the weight as you lower the dumbbell. Relax your shoulders and lats to extend the dumbbell as low as it will go.
• Keep your upper body stable throughout the lift; there should be very little movement of your upper body. This tends to create momentum that will assist in lifting the weight and reduces the effectiveness of the exercise.
• Alternate from your right arm to your left arm, which will complete one set
• Since your grip will likely fail before either your lats or biceps do, you may want to use wrist wraps to aid your grip and complete more sets at heavier weights than you could otherwise lift. It’s always a good idea to perform as many sets as heavy as you can without the wraps before using them to finish your heaviest sets.
• Select a weight that you can perform all of your repetitions using proper technique. On your last 1-2 sets, your last repetitions should be very difficult.