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Dumbbell Row

Standing, Dumbbell Bent-Over Raise, knee and hand on the same side placed on a bench, lower back slightly arched, the other hand in neutral grip with a dumbbell, it is a question of pulling the dumbbell in him making describe a slight arc backward from a position where the arm is practically extended.

Practically, because by extending the arm, you would place the triceps, its long portion in the position of “weakness”. The risks of tearing would then be increased.

Above all, it is the movement of the shoulder back and forth that determines the effectiveness of the exercise and not the flexion of the elbow.

Finally, it is worth noting that, as with all back exercises, your rib cage must be “pulled out” during the positive phase of the exercise. At no time should you find yourself flat or round back during the (concentric) contraction?

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

How To Make a Dumbbell Row

1- Starting position

  • Start by grabbing a dumbbell with a neutral grip (hammer). Then place the knee of the leg opposite this dumbbell on the bench.
  • Tilt your torso forward until it is horizontal, and place your free hand on the bench to balance yourself.
  • Slightly bend the second leg to increase your stability by putting your foot flat a little back.
  • Let the hand holding the dumbbell rest vertically to the floor, palm toward the bench, and shoulder relaxed.
  • Keep your back straight throughout the exercise.

2- Execution of the movement

Mount the dumbbell

  • Lift the dumbbell vertically in the direction of the chest, keeping your upper arm along your torso.
  • Pull the elbow back and as high as possible above the back.
  • For effective work, do not stress the forearm, which must remain perfectly vertical during the entire execution. Only the upper arm should be in motion.
  • Wait for a second in the high position by contracting the backbones for optimal work.

Lower the dumbbell

  • Slowly lower the dumbbell until it returns to its original position.
  • Control your movement so as not to knock when arriving in the low position.
  • Avoid fully extending your arm to limit the risk of injury to your elbow and shoulder joints.

Repeat the movement until the end of your series, then reverse the starting position to start again with the other arm.

Targeted Muscles

  • Main: Trapezius, Back, Big Round, Biceps, Triceps
  • Secondary: Shoulder, Forearm, Abdominal, Lumbar

The Dumbbell Row is above all an exercise to work the thickness of the back, which is to say mainly the middle and lower trapezoids.

However, the big dorsal, as well as the big circle, will strongly participate in the movement if you will look well down by unhooking the shoulder during the negative phase.

Finally, the use of the neutral grip places the entire arm (biceps, triceps, and long supinator) in its strongest position.

Risks And Mistakes To Avoid

  • Keep your torso still and your back straight during the entire Dumbbell Row: try to stay in the horizontal line adopted in the starting position, without rounding your back.
  • Only the upper arm should be involved in the movement: the forearm remains vertical and just holds the dumbbell.
  • Perform the Dumbbell Row with great amplitude: if your gesture is limited, and you are unable to raise the elbow above the back, reduce the load used.
  • Do not jerk in the low position: you could injure your elbow or shoulder, for safety avoid fully extending your arm.

7 Training Tips

  1. Pull hard to start the movement. This helps to shift the load and allows you to work the full range of key movements for a complete contraction of the muscles involved.
  2. At the end of the stroke, slightly lift the working shoulder but do not turn it to raise the load. Try to keep your shoulder and back parallel to the floor for most of the movement.
  3. The use of excessive load limits the range of motion. If you do not mount your elbow higher than your back, you will not get maximum shortening of the dorsal vertebra or complete contraction of the middle part of the trapezius and rhomboid.
  4. Your bust must remain horizontal and you must maintain a normal camber of the spine. Concentrate well so as not to round your lower back, this can cause injury.
  5. To further accentuate the work of the back (and upper and middle back muscles), use an overhand grip so that the palm of the hand is facing the back. When mounting the dumbbell, keep your elbow outward in line with your shoulders.
  6. To work on the entire back muscle, do an arm rowing in two ways, that is, with a neutral grip and an overhand grip.
  7. Do not try to use the biceps during this exercise. Consider pulling with the shoulder and back muscles to lift the load.

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:


  • Exhale during exercise while lifting the dumbbell.
  • Inhale during the descent and in the down position.

For better stability of the spine, and in order to use more weight, hold your breath during the ascent and exhale after exercise.


  • Different possible holds at Dumbbell Row:
    • Neutral plug: used in the presentation.
    • Overhand grip (palm of the hand facing back): targets the backbones more.
    • Supine grip (palm facing forward): targets the biceps more.
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