What Joints Are Involved When Doing A Dumbbell Lateral Row?

The name of an exercise often helps you determine the muscles and joints affected by the movement. The dumbbell lateral row does not, however, provide many clues. The exercise is performed with a dumbbell, at the side of your body, using a rowing motion. This exercise strengthens the muscles in your back and uses the joints in your arms to perform the movement.

Dumbbell Lateral Row

The dumbbell row is usually performed using one arm at a time, with the opposite hand and leg supported by a weight bench. Hold a dumbbell in your right hand. Bend your left knee and rest it on a flat bench. Place your left hand on the bench with your fingertips hanging over the side of the bench. Flatten your back. Straighten your right arm and face your palm toward the weight bench. Position your hand in line with your shoulder. Exhale and bend your elbow, pulling the dumbbell toward your body. Raise your elbow behind your back and lift the weight as high as you are able while maintaining a straight back and your chest square to the floor. Inhale and straighten your arm as you slowly lower the dumbbell back to the start position.

Muscles

A dumbbell row strengthens the muscles in your back. Your latissimus dorsi, the largest muscle in your back, contracts as you raise the weight toward your body. The muscles of your upper back, the trapezius and rhomboids, also contract to lift and stabilize your body during the movement. Your biceps — the front of your upper arm — contracts as your elbow flexes. The back of your shoulder contracts as you elevate your elbow above and behind your body.

Joints

Your elbows bend and flex to lift and lower the weight during a dumbbell row. Your biceps begin on the tops of your upper arms and finish at the tops of your forearms. The muscles cross the elbows, so when the biceps contract, the elbows bend. Your shoulders flex and extend as you lift and lower your arms during the row. The latissimus dorsi inserts on the upper portions of your upper arm bones. The trapezius inserts onto your shoulder blades. As these muscles contract, your shoulders move from the front to the back of your body.

Technique Errors Affecting the Joints

If you feel any discomfort in your wrists, hips or spine during a dumbbell lateral row, you are not using proper form for the exercise. Your wrists should remain in a neutral alignment throughout the row; they should not curl under or extend away during the row. Your torso should remain square to the floor so avoid rotation in your hips or spine when pulling the dumbbell in.