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Dumbbell Row

Dumbbell Row
Table Of Contents

Exercise Description

Main Target Muscles

Lats, Trapezius, Shoulder

Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscles: Lats, Trapezius, Deltoid, Rhomboids

Dumbbell Row Overview

The dumbbell row is great for building upper body strength. It develops strength in the upper and middle back muscles, and hence, your posture gets much better. Your torso does not slouch, and your shoulders are on the back.

You need to bend forward by hinging your hips just like you do in a deadlift. The exercise is great to add to your upper body workouts or full-body workouts.

How to Do it?

  1. Stand close to a bench with dumbbells right by your side.
  2. Hinge at your hip level and give a slight bend to your knees.
  3. Extend your arms and lift the weight.
  4. Bend your elbow and lift the weight until it reaches your chest.
  5. Your arms should be on the side rather than in the center.
  6. Return to the starting position.
  7. You can pull weight in each hand at the same time.
  8. You can also pull weight with one hand.

Dumbbell Row Tips

  1. Your head and neck should be in one position.
  2. Your back should be straight throughout the exercise.
  3. Engage your core and glutes.
  4. Avoid locking your shoulder blades.

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