Dumbbell Row: How to Do It, Muscles Worked and the Best Variations
How to do a one-arm dumbbell row with good form, the muscles it works, the mistakes to avoid, which dumbbell row suits your back and how heavy to go.
The dumbbell row is a pulling exercise: with one hand and one knee braced on a bench, you pull a dumbbell from arm’s length up to your hip. It trains your lats, upper back and rear shoulders, with your biceps and grip helping. The bench supports your torso, so it is a friendly first back exercise for beginners and for anyone training at home with a pair of dumbbells.
| Primary muscles | Lats, middle trapezius and rhomboids (upper back), rear deltoids |
| Secondary muscles | Biceps, brachialis and forearms; obliques and spinal erectors holding your torso still |
| Equipment | One dumbbell and a flat bench, sturdy chair or couch |
| Difficulty | Beginner |
| Movement pattern | Pull: horizontal row |
| Good for | Back strength, training each side on its own, a back-friendly alternative to the barbell row |
| Starting sets and reps | 2 to 3 sets of 8 to 12 reps per arm, 2 days a week |
How to do a dumbbell row
These steps are for the one-arm row on a bench, the version most people mean by a dumbbell row.
- Set up. Put your left knee and left hand on a flat bench, hand under your shoulder. Your right foot stays on the floor, slightly out to the side.
- Flatten your back. Bring your torso close to parallel with the floor, brace your abs and look at the floor just ahead of the bench.
- Pick up the dumbbell. Hold it in your right hand, palm facing in, arm hanging straight below your shoulder.
- Pull. Drive your elbow up and back toward your hip, keeping it close to your side, until the dumbbell reaches your lower ribs.
- Squeeze. Draw your shoulder blade toward your spine and pause for a second.
- Lower. Take about 2 seconds to straighten your arm, letting your shoulder blade slide forward for a full stretch.
- Switch sides. Finish all your reps, then repeat with your right knee and hand on the bench.
Form cues
- Elbow to hip, not hand to chest.
- Keep your shoulders and hips square to the floor. Nothing twists.
- Breathe out as you pull and in as you lower.
- Feel it under your armpit and around your shoulder blade, not in your biceps.
Muscles worked
Your lats pull your upper arm down and back toward your hip, while your middle trapezius and rhomboids draw your shoulder blade toward your spine and your rear deltoid helps. Your biceps and brachialis bend your elbow, and your obliques stop your torso from twisting as the weight pulls on one side.
How you pull changes the emphasis. A 2026 review of lat studies found that in seated cable rows, a narrower grip and a smaller angle between the arm and the body were each linked with more lat activity (1). Those tests used cables, not dumbbells, but they support keeping your elbow close to your side.
Rowing one arm at a time also trains your trunk differently. In 15 trained men, one-arm rows worked the outer abdominal muscles (external obliques) much harder than two-arm rows did, while two-arm free-weight rows worked the lower-back muscles harder (2). And in a study of the standing bent-over row, that unsupported position put the largest load on the lower spine of the three rows tested (3).
Rows build your arms a little too. In 10 untrained men who trained one arm with dumbbell rows and the other with curls for 8 weeks, the elbow flexors grew 5% on the rowing side and 11% on the curling side (4). Strength gains followed what each arm practiced. So rows count toward your arms, but curls do more for them. EMG shows how hard a muscle is switched on, not how much it grows, and we found no trial measuring lat growth from dumbbell rows specifically.
Common mistakes
- Twisting to heave the weight up. Your hips and shoulders rotate and the back does less. Fix: use a lighter dumbbell and keep your chest square to the floor.
- Pulling to your chest with the elbow flared. Fix: aim your elbow at your hip and keep it close to your side.
- Rounding or sagging your back. Fix: stack your supporting hand under your shoulder and keep your back flat.
- Shrugging toward your ear. Fix: keep your shoulder down, away from your ear, as you pull.
- Cutting the range short. Fix: let your arm straighten fully at the bottom of every rep.
- Yanking with momentum. Fix: pause at the top and take 2 seconds to lower.
Variations: easier and harder
| Level | Variation | Why and when |
|---|---|---|
| Easiest | Band row (no dumbbell) | Loop a band around a sturdy post and pull; light, quiet and nothing heavy to lift |
| Easier | Chest-supported row (face down on an incline bench) | Your chest rests on the bench, so your lower back barely works |
| Easier | Tripod row (one hand on a chair or couch, both feet down) | No bench needed; a staggered stance spares sore knees |
| Standard | One-arm bench row | The version described above |
| Harder | Two-arm bent-over row (no support) | Both sides at once, with more lower-back work (2, 3); learn the hinge from the Romanian deadlift first |
| Harder | Dead-stop row | The dumbbell starts on the floor each rep, so there is no bounce |
| Harder | Pause row | Hold 2 to 3 seconds at the top; harder without a heavier dumbbell |
| Advanced | Heavy one-arm row with straps or chalk | For when your grip gives out before your back |
No dumbbells? The inverted row trains the same muscles with your body weight. For limits:
- Lower back: use the chest-supported or one-arm bench row, not the two-arm bent-over row.
- Knees: use the tripod stance instead of kneeling.
- Shoulders: go lighter and stop the pull where it stays pain-free.
- Wrists: keep a neutral grip, palm facing in, with your wrist straight.
Which dumbbell row is best?
For most people, the one-arm bench row. The bench supports your torso, you can load it heavily, and you can see if one side lags. The two-arm bent-over row saves time but loads the lower back more (3). The chest-supported row is the gentlest option if your back is sensitive.
Dumbbell row vs barbell row
A barbell row lets you lift more total weight, but you hold the bent-over position with no support, which loads the lower back (2, 3). A one-arm dumbbell row works each side on its own, through a longer range because no bar stops against your body, and the bench supports your torso. Many programs use both. For more rear-shoulder work, add face pulls.
Sets, reps and how often
| Goal | Sets and reps per arm | Rest |
|---|---|---|
| Beginners | 2 to 3 sets of 8 to 12 | 1 to 2 minutes |
| Muscle | 3 to 4 sets of 6 to 15, ending 1 to 3 reps short of failure | 1 to 2 minutes |
| Strength | 3 to 5 sets of 4 to 6, heavy | 2 to 3 minutes |
| Endurance | 2 to 3 sets of 15 or more | Under 90 seconds |
The American College of Sports Medicine (ACSM) recommends 8 to 12 reps and 2 to 3 sessions a week for beginners, and adding 2 to 10% to the load once you can beat your target by one or two reps (5). Dumbbells usually jump 5 pounds at a time, which is a big step on a light dumbbell, so add reps first, then weight: our guide to progressive overload explains how. The 2026 ACSM update found at least 10 sets per muscle a week enhanced muscle growth, while training to failure did not consistently improve results (6). Light dumbbells still work if the sets are hard: in a meta-analysis of 21 studies, light and heavy loads built similar muscle when sets went to failure (7). See how many sets per muscle per week for your back.
How heavy should your dumbbell row be?
Choose a weight you can row 8 to 12 times with clean form and one to three reps left in reserve. There are no research-based standards for this lift, so questions like whether a 35-pound or 70-pound row is good have no official answer. As a rough gym rule of thumb, a strict 35-pound row for 10 reps is a solid start for many beginners, and a strict 70-pound row for 10 reps is strong for most adults. Compare yourself with your own log, not a chart. If your home set stops at 25 pounds, see our guide to adjustable dumbbells for a home gym.
Is it safe? Who should be careful
For most adults, yes. The supported one-arm row is one of the gentler ways to load your back. Stop if you feel sharp pain, pain that shoots down a leg, or numbness or tingling.
- Low back pain. Exercise helps chronic low back pain for many people: a Cochrane review of 249 trials found it cut pain by about 15 points on a 0 to 100 scale compared with no treatment, usual care or placebo (8), a finding graded B in our Evidence Index. Start with the chest-supported row and see our lower back pain exercises.
- Shoulder pain. Use a lighter weight and a pain-free range, and see a physical therapist if it persists.
- High blood pressure or heart disease. Breathe out as you pull rather than holding your breath, and ask your doctor before heavy lifting.
- Pregnancy. The American College of Obstetricians and Gynecologists says exercise in an uncomplicated pregnancy is safe and desirable, with some changes (9). The one-arm bench or tripod row works well; skip face-down rows as your belly grows, and check with your provider.
See a physical therapist or doctor if pain lasts more than a few days. This page is general information, not medical advice; see our medical disclaimer.
Watch it done
Our video the only dumbbell lat exercises you need shows the two-arm bent-over row first and the one-arm row second, with your hand on a bench, chair or couch. Its cues match this page: drive your elbow toward your hip, not your chest, pause at the top and let the lat stretch fully at the bottom. The fifth move is the chest-supported row. Our video 8 exercises to build your lats also shows the one-arm row, as its fourth move.
Looking for your next move? Browse every guide in our exercise library, sorted by muscle group, equipment and level.
Sources
- Di Fonza D, et al. Electromyographic analysis of latissimus dorsi activation during common resistance training exercises: a narrative review. J Funct Morphol Kinesiol. 2026;11(3):315. PubMed 42647355
- Saeterbakken A, et al. The effect of performing bi- and unilateral row exercises on core muscle activation. Int J Sports Med. 2015;36(11):900-905. PubMed 26134664
- Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009;23(2):350-358. PubMed 19197209
- Mannarino P, et al. Single-joint exercise results in higher hypertrophy of elbow flexors than multijoint exercise. J Strength Cond Res. 2021;35(10):2677-2681. PubMed 31268995
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. PubMed 19204579
- Currier BS, et al. American College of Sports Medicine position stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc. 2026;58(4):851-872. PubMed 41843416
- Schoenfeld BJ, et al. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508-3523. PubMed 28834797
- Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. PubMed 34580864
- American College of Obstetricians and Gynecologists. Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion, Number 804. Obstet Gynecol. 2020;135(4):e178-e188. PubMed 32217980
This article is for informational purposes only and is not medical advice. See our Medical Disclaimer before changing your exercise, diet, or supplement routine.
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Frequently asked questions
Which muscles do dumbbell rows work?
Mainly the lats, the middle trapezius and rhomboids of the upper back, and the rear deltoids, with the biceps, brachialis and forearms helping. Rowing one arm at a time also makes your obliques work to stop your torso twisting. In an 8-week trial, dumbbell rows grew the elbow flexors about 5%, against 11% for curls, so rows help your arms but curls do more.
How do you do dumbbell rows correctly?
Put one knee and the same-side hand on a flat bench, back flat and close to parallel with the floor. Let the dumbbell hang below your shoulder, then drive your elbow up and back toward your hip, keeping it close to your side. Pause for a second, lower over about 2 seconds to a full stretch, and keep your shoulders and hips square so nothing twists.
Which dumbbell row is best?
For most people, the one-arm bench row: the bench supports your torso, you can load it heavily and you can see if one side lags. The two-arm bent-over row saves time but loads the lower back more, while the chest-supported row on an incline bench is the gentlest choice if your back is sensitive.
Is a 35 lb or 70 lb dumbbell row good?
There are no research-based standards for the dumbbell row. As a rough rule of thumb, a strict 35-pound row for about 10 reps is a solid start for many beginners, and a strict 70-pound row for about 10 reps is strong for most adults. Clean form, with no twisting or yanking, matters more than the number, so compare yourself with your own training log.
Can you do dumbbell rows at home without a bench?
Yes. Put one hand on a sturdy chair, couch arm or low table with both feet on the floor in a staggered stance, then row with the other arm. This tripod row also spares your knees. With no dumbbells at all, a resistance band row or an inverted row under a sturdy table trains the same muscles.
