How To Master The Dumbbell Row

The dumbbell row builds the strength of your back and biceps. The wide muscles of your back -- the latissimus dorsi -- work hard to power this exercise. Smaller muscles in the middle of your back and the back of your shoulder work to stabilize your shoulder and arm during the exercise. Your biceps work to bend your arm as you row the weight up. To develop proficiency in this exercise, practice with good technique and gradually add weight.

Step 1

Stand with your feet shoulder-width apart. Stand with one foot a half-step in front of the other. Lean forward and brace your right hand on a firm support, such as a bench.

Step 2

Grip a dumbbell firmly in your left hand. Lean forward until your torso is parallel to the ground. Allow your working arm to hang down straight.

Step 3

Turn your head firmly to the right. Pull the dumbbell up to the side of your chest without rotating your torso. Pull until you can retract the shoulder blade of your working arm. Squeeze your muscles at the top for a count of one.

Step 4

Lower the dumbbell under control and pause at the bottom. The pause causes you to avoid bouncing with the weight and ensures that you will use muscle power, not rebound, to move the iron. Perform as many repetitions as you desire with good form, then switch sides and repeat.

Tips and Warnings

Turning your head to the opposite side of your working arm makes it harder for you to cheat by twisting your back.
Always control the weight. Lowering it too fast strains your elbow.