Dumbbell Rows


Dumbbell Rows

Add one of the Best Back Exercises to your next Back Workout and other Weight Training Programs

Welcome to our Dumbbell Rows Exercise Instruction Guide!

On this page you’ll learn how to do this lat and upper back exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Back Exercises so you can immediately add to your Weight Training Programs or next Back Workout.

Have you seen our Best Back Exercises list yet? See if the Dumbbell Row made the list!

Exercise Summary

Exercise Name: Dumbbell Rows
Main Muscle: Upper Back
Secondary Muscle(s): Lats, Biceps, Deltoids, Trapezius
Exercise Type: Compound, Pull
Equipment Required: Dumbbell

Exercise Description and Instruction:

While we generally tend to favor Barbell Exercises over Dumbbell Exercises, Dumbbell Rows are one of the exceptions. Some people will definitely disagree, but the Dumbbell Row seems to hit the lat and upper back muscles better than the Bent Over Row (Barbell Rows).

In any event, both are great Fat Burning Exercises and Strength Training Exercises and should be included in your weight lifting programs at some point.

To get the best results, be sure to keep your back straight and parallel with the bench throughout the exercise and concentrate on pulling your shoulder blade inward as you row the weight.


To Perform This Exercise:

  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee and shin on top of the end of the bench and bend your torso forward so that your upper body is parallel to the floor. You should be grasping the bench with your right hand for support.
  3. Use the left hand to pick up the dumbbell so that your palm is facing your torso and the dumbbell is parallel the bench. Your arm should be fully extended below you and your back should be straight and still parallel to the bench. This will be your starting position.
  4. Exhale and pull the dumbbell straight up to the side of your chest while keeping your torso stationary. Concentrate on keeping your upper arm close to your side and squeezing your shoulder blade inward as you row.
  5. Inhale and lower the weight straight down to the starting position by again extending your arm and lowering the weight to the floor.
  6. Repeat the exercise for the desired amount of repetitions then switch sides and repeat.


  1. Keep your back straight and parallel to the bench throughout this exercise and your feet planted firmly on the floor.
  2. Concentrate on squeezing your shoulder blade inward as row and concentrate on moving the weight with your upper back and lats.
  3. Perform each row in a slow and controlled manner using only your arm and back.

Now that you’ve seen the Dumbbell Rows exercise, which primarily targets your upper back muscles, check out all of our different Upper Back Exercises.

Or, view our Back Exercises Main Page and link directly to our Upper Back Exercises as well as our Lat Exercises and Lower Back Exercises.

  • Best Back Exercises
  • Weight Training Exercises Main Page
  • Back Workout
  • Dumbbell Exercises
  • Fat Loss Workouts and Fat Burning Exercises
  • Muscle Building Workouts and Strength Training Exercises

  • You’ve seen the Back Exercises. Now access the Workout Routines.
    Start at our Home Page.

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