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Pull · Dumbbell and bench

Dumbbell row: form, muscles worked and sets

The one-arm dumbbell row is the most forgiving heavy back movement there is — braced on a bench, the spine is protected while the lat takes the whole load.

Muscles worked: Latissimus dorsi, Mid trapezius, Rhomboids, Rear deltoid

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How to do it

  1. Place one hand and the same-side knee on a bench, back flat and hips square.
  2. Let the dumbbell hang straight down and allow the shoulder blade to reach toward the floor.
  3. Pull the elbow back and slightly toward the hip, not straight out to the side.
  4. Finish with the dumbbell at the lower ribs and the shoulder blade tucked.
  5. Lower over three seconds until the arm is fully straight again.

Mistakes to avoid

  • Twisting the torso to lift the weight, which is a rotation, not a row.
  • Rowing to the armpit with a flared elbow, which turns it into a rear delt raise.
  • Skipping the stretch at the bottom and shortening every rep.

Sets and reps

GoalPrescription
Size3–4 sets of 8–12 reps per side
Strength4 sets of 6 heavy reps, 2 min rest
Volume day3 sets of 15 with a one-second squeeze

Swaps and alternatives

  • Chest-supported row — Removes all lower back involvement.
  • Barbell row — Loads both sides heavier at once.
  • Seated cable row — Constant tension, easy to progress in small jumps.

Common questions

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