Dumbbell row
Primary muscles: Middle back. Assisting muscles: Biceps, Lats, Shoulders.
How to do it
- Place one knee and one hand on the bench, back straight and torso parallel to the floor.
- Pick up the dumbbell from the floor with your free hand, palm facing your body — the starting position.
- Breathe out and pull the dumbbell toward the side of your chest, keeping your arm close to your body and your back still.
- Hold for a second, squeezing your back.
- Breathe in and lower the dumbbell under control.
- Repeat the movement, then switch arms.
Key to the execution: Keep your torso completely still and pull only with your arm and shoulder blade.
Common mistakes
- Twisting your torso to "help" the lift.
- Pulling with your arm instead of your back.
- Shrugging your shoulder too high, over-involving the trap.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.