Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Loaded
Dumbbell Row
Back · Dumbbell, Bench · Primary muscle: Latissimus Dorsi
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-2
Rest75s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Place one hand and the corresponding knee on a stable flat bench with the supporting arm straight and secure.
- Hold a dumbbell in your opposite hand and keep your spine neutral, hips square, and torso controlled.
- Allow the working arm to extend downward while keeping the shoulder controlled.
- Drive your elbow backward close to your torso and pull the dumbbell toward the side of your ribs.
- Pause briefly near the top without rotating your torso or shrugging your shoulder.
- Lower the dumbbell slowly until your arm is extended, complete the prescribed repetitions, then switch sides.
Muscle focus
Muscles
Primary: Latissimus Dorsi
Coaching
Tips
- Count each controlled dumbbell pull as one repetition and complete the planned repetitions on both sides.
- Keep your hips and shoulders square to the floor throughout the row.
- Lead with your elbow and keep the dumbbell close to your body.
- Use the bench for support without collapsing through the supporting shoulder.
Technique check
Common mistakes
- Rotating the torso excessively as the dumbbell rises.
- Jerking the dumbbell upward with momentum.
- Rounding the lower back instead of maintaining a neutral spine.
- Shrugging the working shoulder toward the ear.
- Pulling the dumbbell too high and losing shoulder control.
- Using excessive weight to maintain stable form.
- Reducing the range of motion by failing to extend the arm under control.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes