When done correctly, dumbbell rowing exercises strengthen your back, chest and arm muscles in addition to building thickness in your center and lower back. With many rowing exercises the only equipment you need is a set of dumbbells or hand weights; however, a workout bench may make some dumbbell rowing exercises more effective. When doing these exercises it is important to only use weights appropriate to your strength level.
One-arm Row
One-arm row works the larger muscles of your back, the latissimus dorsi muscles, or simply the lats. Set your dumbbell on the floor to the right of a workout bench. Stand 1 foot off to the right side of the bench, bend your left leg and kneel on the top right edge of the bench. While in this position, grab the front of the bench with your left hand as you reach down to pick up the dumbbell with your right hand. While keeping your back straight, pull the dumbbell up to your ribs. At the top of the pull squeeze your shoulder blades together, pause and slowly lower your arm to the starting position. Repeat for the desired number of times and switch arms. Concentrate on keeping your head up and your torso parallel to the bench
Bent-over Row
To perform this rowing exercise, place your dumbbells on the floor in front of you. Stand with your legs shoulder-width apart, bend at your waist and reach down to pick up the weights with your palms facing your body. Start by leaning forward with your chest over your feet, have a slight bend in your knees and keep your back straight. Allow your arms to hang straight with the weights just below your kneecaps. Pull the weights up to your chest, pause and slowly return to the starting position. Repeat for the desired number of times.
Incline Row
For this exercise you will need an incline bench in addition to the dumbbells. If you don't have an incline bench, prop up one end of a bench with blocks of wood. Place the weights on the floor at the higher end of the bench. Lie face down on the bench with your chest at the end of the higher side. Reach down and pick up the weights with your palms facing down. Start by holding the weights off the floor with a slight bend in your elbows and your head up. Slowly lift the weights as high as you can and squeeze your shoulder blades together at the top of the lift. Pause and slowly lower the weights to the starting position. Repeat for the desired number of times. For more stability, put one foot on the floor at each side of the bench.
Palm Rotational Row
Position yourself in a starting position similar to the bent-over row exercise. As your pull the dumbbells up to your stomach, rotate your hands so that your palms are facing forward. Your thumbs go from pointing toward each other at the start to pointing toward the outside. As you lower the weights to the starting position, reverse the rotation so that your palms are facing your body and your thumbs are pointing toward each other. Repeat for the desired number of times.
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