Quick answer: A dumbbell row is a pulling movement where you row a dumbbell (or two) toward your hip while keeping a strong hinge and a neutral spine. Done right, it builds lats, rhomboids, traps, rear delts, and biceps, and it is one of the best back builders because you can adjust grip and angle to hit your back from multiple lines of pull.
| Key Takeaways | Do this |
|---|---|
| Row to the hip, not the chest | Aim your elbow toward the back pocket for lats. Aim out wider for upper back and rear delts. |
| Hinge first, then row | Set your torso angle and brace before you pull. Your back should not “bounce” up and down. |
| Neutral spine is non-negotiable | Ribs down, chest proud, neck long. If your low back rounds, reduce load or range. |
| Dumbbells beat barbells for variety | Use neutral, overhand, underhand, chest-supported, and single-arm versions to cover more angles. |
| Progression wins | Pick 1–2 row variations and track reps and load weekly. Add variety after you own the basics. |
A wide, sculpted back is a goal for many gym goers, men and women alike, and fortunately, there are plenty of ways to give your back the attention it deserves. Barbells, cable machines, lat pulldowns, chin-ups, and pull-ups are all great options for building a V-tapered back, but there’s another piece of equipment that can be the icing on your back-building cake.
Take Your Fitness To The Next Level
We’re talking about dumbbells, and more specifically, putting them to work in the dumbbell row exercise. With dumbbells, you can vary your grip, body position, and joint angles to train your back from multiple lines of pull, which is a big deal for both muscle growth and joint comfort.
As a bonus, dumbbells can be easier on the joints than barbells and they force more stability. And because each side works independently, dumbbell rows can help reveal and clean up left-to-right strength differences.
With benefits like that, dumbbell rows deserve a spot in your routine. This article will cover:
- What is a dumbbell row?
- Muscles worked in the dumbbell row
- Dumbbell vs. barbell rows: What are the differences?
- Correct dumbbell row form
- Best dumbbell row variations to build your back
Ready to row to grow? Let’s go.
What Is a Dumbbell Row?
The dumbbell row is a pulling exercise that targets the big muscles of the back while also training the arms and grip. You will usually see it performed as either:
- Dumbbell bent-over row (two-dumbbell): both arms row while you hold a hinged position
- Single-arm dumbbell row: one arm rows while the other arm braces on a bench, rack, or knee
Regardless of the setup, the goal is the same: keep a stable torso, maintain a neutral spine, and pull the dumbbell toward your hip using your back. If you want an effective lat exercise using dumbbells, this is one of the best places to start.
What Muscles Do Dumbbell Rows Work?
With dumbbells, you can adjust grip and elbow path to emphasize different back muscles. Most variations train your entire upper back, your lats, rear delts, biceps, and forearms.
Back Muscles
Here are the primary back muscle groups involved in dumbbell rows, and what they actually do during the lift.
Rhomboids
The rhomboids help pull your shoulder blades back toward the spine, which is a major part of rowing strength and upper-back thickness. In plain English, they help you “squeeze your shoulder blades together” at the top.
Trapezius
The traps have upper, middle, and lower regions. In rows, the middle traps help with scapular retraction (pulling the shoulder blades back), while the lower traps help with scapular depression and upward rotation control (keeping the shoulders from shrugging up toward your ears).
Latissimus Dorsi
The lats are the big “wing” muscles that help create the V-taper. During dumbbell rows, they contribute most through shoulder extension (bringing the upper arm back) and adduction depending on your elbow path. A closer elbow-to-torso row tends to bias the lats more.
Arm and Shoulder Muscles
Even though rows are a back lift, your arms and shoulders work hard as secondary movers and stabilizers.
Posterior Deltoids
Your rear delts assist by extending the shoulder and controlling the humerus as you pull. If you row with a wider elbow path, you will usually feel them more.
Forearms
Your forearms grip the dumbbells and help stabilize the wrist. High-rep rows can be sneaky grip work.
Biceps
The biceps contribute through elbow flexion and help pull the weight toward you. Dumbbell rows are one of our favorite compound exercises because they build your back and make your arms work for it.
Dumbbell Row vs. Barbell Row
Both dumbbell rows and the barbell bent-over row are top-tier back builders. The best choice usually depends on your goals, equipment access, and what your joints tolerate.
Load
You will typically lift more total weight with a barbell because it is easier to stabilize and easier to load heavy. That makes barbells great for building brute pulling strength and chasing progressive overload.
Freedom of movement
Dumbbells let you adjust grip and elbow path more easily than a barbell. That extra freedom can help you target different regions of the back and find a position that feels best for your shoulders and elbows.
Joint friendliness
Barbells lock you into one hand position and a fixed bar path. Dumbbells let you row neutral (palms facing), overhand, or underhand, which can be a relief if your wrists, elbows, or shoulders get cranky.
Strength imbalances
A barbell can hide side-to-side differences because the strong side can subtly take over. Dumbbells force each side to do its share, which helps address muscle imbalances.
Range of motion
Many dumbbell variations allow a deeper stretch and a longer pull than barbell rows, especially single-arm rows and chest-supported rows. More useful range often means better hypertrophy potential, assuming you control it.
How to Do Dumbbell Rows With Perfect Form
This how-to covers the two-dumbbell bent-over row with a neutral grip. You can also use an overhand or underhand grip, so pick what feels best on your joints and lets you feel your back working.
Form checklist before you row
- Hinge until the dumbbells are below your knees or mid-shin, depending on mobility.
- Brace your core like you are about to be poked in the stomach.
- Neutral spine: keep ribs down, chest proud, neck long.
- Shoulders down: avoid shrugging as you pull.
We suggest the 8–15 rep range for most dumbbell row work, and including them in a back and biceps workout is an excellent idea.
How to do Dumbbell Rows:
- With a dumbbell in each hand, use a neutral grip with palms facing each other. Hinge until the dumbbells are below your knees. Keep shoulders down and chest up for a neutral spine.
- Initiate the pull by retracting your shoulder blades slightly, then bend your elbows and row the dumbbells toward the front of your hips.
- Keep your elbows around 30–45 degrees from your torso for a lat-biased row. If you flare wider, you will typically shift emphasis toward upper back and rear delts.
- Pause briefly at the top, then lower under control until your elbows are fully extended. Reset your brace and repeat.
Common mistakes (and quick fixes)
- Torso jerking: reduce load and slow down the lowering phase.
- Shrugging: think “shoulders in back pockets” and keep your neck long.
- Rowing to the ribs when you want lats: aim the dumbbell toward the hip instead.
- Short reps: let the arm fully extend at the bottom without losing your brace.
6 Best Dumbbell Row Variations
Here are six great dumbbell row variations to add to your routine. They include bilateral and unilateral options with different grips and torso positions so you can train the back from different angles, strengthen imbalances, and keep joints happy.
Aim for 3–5 sets of whichever variation you choose.
1. Single Arm Dumbbell Row
You can’t go wrong with a one arm dumbbell row. Use a bench, rack, or your knee to brace. Row the dumbbell toward your hip, then switch sides. Target 8–12 reps per side.
2. Unilateral Dead Stop Row
This variation increases difficulty by pausing the dumbbell on the floor between reps, which reduces momentum and makes each rep more honest. Keep your hinge locked in, row to the hip, and control the descent. Target 6–15 reps.
3. Chest-Supported Dumbbell Row
Chest-supported rows reduce lower-back stress and make it easier to isolate the upper back. Adjust the bench angle to change the emphasis. Target 6–15 reps.
4. RDL Row
The RDL row blends a Romanian deadlift hinge with a row, which means more muscle is working at once. Keep your brace tight and avoid turning it into a sloppy swing. Target 10–15 reps.
5. Dumbbell Renegade Row
The renegade row trains the back while your core fights rotation. Use a wide stance, keep hips square, and row with control. Target 6–12 reps per side.
6. Batwing Row
Batwing rows are a cheat-code for “feel your upper back” training because the bench support reduces momentum. Row, squeeze hard at the top, and lower slowly. Target 8–15 reps.
Dumbbell Rows: The Move That Has Your Back
Dumbbell rows are an excellent exercise to strengthen imbalances, improve muscular strength, train your back from a variety of angles, and give your joints a break from straight-bar rowing.
Pick one heavier variation (like a chest-supported row) and one higher-rep variation (like a single-arm row) and progress them for a few weeks. That simple approach, repeated consistently, is how you earn the back that fills out a t-shirt.
Related: 9 Best Dumbbell Back Exercises
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