Dumbbell Row
Complete guide to Dumbbell Row. Learn proper form, technique, and execution. Targets Upper Back. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Dumbbell Row
Grab a dumbbell in one hand and place your opposite knee and hand on a flat bench for support.
Let the dumbbell hang straight down with your palm facing inward.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the dumbbell up toward your hip by driving your elbow back, squeezing your shoulder blade at the top and exhale.
Slowly lower the dumbbell back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |