How To Do Dumbbell Rows Properly

Hunched over a desk all day? Sore after chest day at the gym? Dumbbell rows can help that and more.

“People tend do a lot of pushing movements in their days, and exercises like dumbbell rows encourage you to balance that out — pulling, rather than pushing,” says exercise physiologist Ben Kuharik.

Even sitting for long stretches or looking down at your phone encourages your body to push forward. So, dumbbell rows can be beneficial for the workout crowd and desk jockeys alike.

Kuharik explains the benefits and how to do them.

How to do dumbbell rows

Proper form is essential for targeting the right muscles and getting the most out of your dumbbell row workouts. Here’s what to do.

1. Place a workout bench in front of you, length-wise. Stand with your feet hip-width apart.
2. Steady yourself with your right hand on the bench. Pick up a dumbbell in your left.
3. Keep your body in a straight, diagonal line, with your shoulders slightly higher than your hips.
4. Keeping your left arm hugged tight to your body, pull your elbow toward the ceiling. Keep your spine neutral. That means not moving your hips, shoulders or head — only your arm and shoulder should move.
5. Slowly and with good control, lower your arm back so it’s dangling below you.

You’ve just completed one repetition! Complete between 10 and 15 repetitions per arm for one set. Break for a minute or two between sets and complete three to four sets per workout.

Tips for proper dumbbell row form

Dumbbell rows may seem simple. So much so that any ... well, “dumbbell” can do them. Chances of injuries are low, but the details matter. They can mean the difference between a workout that gets your back buff and a workout that gives you a stiff neck the next day.

Kuharik offers these pointers:

• Keep your head in position. Set your gaze on a spot on the floor about 3 feet ahead of you. That keeps you from putting extra pressure on your neck.
• Choose a starting side. Kuharik suggests starting with your weaker arm, if you have one. That helps make sure you focus on that side when your energy level is highest.
• Breathe. Inhale first, then exhale as you’re pulling up. Or even better, hold your breath as you pull and exhale at the top or as you lower. “That creates more intra-abdominal pressure, which helps keep your core tight and your spine stable,” Kuharik points out. Note: If you have high blood pressure, don’t hold your breath.
• Choose the right weight. Start by using a lighter weight and work your way up. “The last rep should be challenging — but not to the point where you’re swaying around and using your whole body to lift,” Kuharik advises.
• Try alternate angles. You can flare your elbow out a bit to get to your shoulders and mid-back, between your shoulder blades. “Play around with the angle to see where works for you. Try one variation for about six weeks and get that established before you switch it up to something else,” he suggests.
• Work smarter, not harder. Look for the sweet spot between getting in a good workout and going too hard. “Some soreness is good, but there’s a point of diminishing returns,” Kuharik cautions. After all, if your workout leaves you too sore to hit the gym for five days, what did you really accomplish?

Dumbbell rows muscles worked

Dumbbell rows can help strengthen your mid- and upper back muscles, like your:

• Lats (latissimus dorsi), the large muscles that help keep your back stable and help your shoulders move properly
• Traps (trapezius), the muscles in your neck and upper back that help move your head and maintain good posture
• Rhomboids, the upper back muscles that help stabilize your shoulders

Benefits of dumbbell rows

Back pain is among the top reasons people go to the doctor. It’s that common.

Dumbbell rows encourage you to purposefully use your muscles in a different way. That can help you build strength in your back, which, in turn, can:

• Decrease back pain
• Improve posture
• Encourage more lean muscle mass
• Improve range of motion

Dumbbell rows can be a boon for your body. But before starting a new workout routine, talk with a healthcare provider — especially if you have health concerns, recent or nagging injuries or chronic conditions.