Dumbbell row: how to do it, muscles worked and variations

Free-weight rows, single-arm or supported.

Image: start and end of the movement.

All 2 variations

Single-arm dumbbell row, with external support if used.

Form. Bring the elbow back keeping the back stable.

Common mistake. Turning the torso to find extra range.

Latissimus dorsi · Dumbbell

Dumbbell row on an incline bench.

Form. Let the support reduce swing and pull with control.

Common mistake. Raising the shoulders without finishing the retraction.

Rhomboids, Trapezius · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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