pullback

Dumbbell Row

A bench-supported single-arm row that isolates each side of the back with reduced lower-back demand.

How to do it

1Place one knee and hand on a bench for support, with your other foot on the floor and a dumbbell in your free hand.
2Keep your back flat and pull the dumbbell toward your hip, driving your elbow up and back.
3Lower the dumbbell back to a full stretch with control, then repeat before switching sides.

Common mistakes

Twisting the torso to help lift the weight instead of keeping the back stable.
Using a weight too heavy to control the lowering phase.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	3-4	6-10	90-120 sec
Build muscle	3-4	8-12	90-120 sec
General fitness	3-4	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the Dumbbell Row safe for beginners?

Generally, yes. The Dumbbell Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.

What muscles does the Dumbbell Row work?

The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.

What can I substitute if I don't have dumbbells or a bench for the Dumbbell Row?

The Kettlebell Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.

See the Kettlebell Row

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