A dumbbell row is a weighted exercise used to work the muscles in the back, shoulders, arms and abdominal area. To do a dumbbell row correctly, concentrate on keeping a neutral spine and allowing your arms to do all of the work. You can lean on a bench for support when you do dumbbell rows. Move one arm at a time to complete dumbbell rows, or pump both arms simultaneously.
Step 1
Place your feet hip-width apart while holding a set of dumbbells at your sides. Bend your knees slightly. Choose a dumbbell weight at which fatigue sets in by the eighth to 10th repetition.
Step 2
Bend forward at the waist, keeping your back straight. Your core should be as close to horizontal as you can comfortably get it. Do not rotate your torso at any point during this exercise.
Step 3
Pull your shoulders down and back. Keep your shoulders in this position throughout the exercise. For optimal results, never roll your shoulders forward during dumbbell rows, MayoClinic.com instructs. Let your arms hang in front of your body fully extended and holding the dumbbells.
Step 4
Push your elbows back until your upper arms are parallel with your shoulders. Position the dumbbells so they rest just under your ribs. You should feel tension from the exercise mostly in your back and shoulders.
Step 5
Maintain a flat back as you push the dumbbells back down toward the floor. The rep is completed once you have fully extended your arms in front of your body. Inhale as you finish the rep. Repeat the exercise for a minimum of 12 to 15 reps for each arm.
Tips and Warnings
- Performing dumbbell rows in front of a mirror may help you make any necessary adjustments to your form during exercise. Remember to work slowly throughout the exercise to ensure you are doing the move correctly.
- If you are still worried you are using improper form, consult a certified fitness professional to further instruction. If you believe you have injured yourself performing dumbbell rows, see your doctor.
Things You'll Need
- 2 dumbbells
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