Dumbbell Row
The dumbbell row is a horizontal pull exercise that primarily trains the lats, with the rhomboids, mid traps and biceps assisting. Equipment: dumbbells and bench. Suited to beginner lifters.
- Primary muscles
- Lats
- Secondary muscles
- rhomboids, mid traps and biceps
- Muscle group
- back
- Equipment
- dumbbells and bench
- Movement pattern
- Horizontal Pull
- Difficulty
- Beginner
- Also searched as
- db row, dumbbell rows, bent over dumbbell row
Complete dumbbell row guides
- Proper formDumbbell Row: Proper Form, Step by StepDefinitive, safety-first guide to dumbbell row proper form: setup, execution cues, breathing, tempo, common mistakes and fixes, plus a short FAQ.
- Muscles workedDumbbell Row: Muscles Worked and Best AlternativesLearn which muscles the dumbbell row trains, how to program it, and 4 practical alternatives (when to pick each for equipment, injury, or plateau).
- Sets and repsHow Many Sets and Reps for the Dumbbell Row?Clear, evidence-aware set/rep/frequency ranges for dumbbell rows by goal (strength, hypertrophy, endurance), progression rules, and when to add weight vs reps.
- Common mistakesThe Most Common Dumbbell Row Mistakes (and How to Fix Them)Learn the 7 most common dumbbell row mistakes, why they happen, what they cost (lost gains or injury risk), and one concrete fix for each.
- At-home alternativesDumbbell Row Alternatives at Home (Minimal Equipment)Four to five at-home substitutes for the dumbbell row using bodyweight, bands, or a single dumbbell. What each preserves, what it loses, progression and when to go to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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