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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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?
Yes. The Dumbbell Row is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
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 bench for the Dumbbell Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells or bench available.
See the Pull-UpRelated exercises
Learn more
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