At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Dumbbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Hand and knee on the bench.
- Full stretch at the bottom.
- Elbow toward your hip.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
Stable and good at home; progression stops at the heaviest dumbbell.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Chest-Supported Dumbbell Row · Dumbbell · rating A
- Single-Arm Cable Row · Cable · rating A
- Meadows Row · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the dumbbell row.
Let Mitta set the weight.
Mitta plans the dumbbell row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
dumbbell row
What muscles does the dumbbell row work?
The dumbbell row mainly trains your back. Your biceps and rear delts help.
How many reps of the dumbbell row should I do?
Mitta plans the dumbbell row at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the dumbbell row?
Good alternatives that train the same muscle are the chest-supported dumbbell row, single-arm cable row and Meadows row.
Is the dumbbell row good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the dumbbell row have rating A?
Stable and good at home; progression stops at the heaviest dumbbell.