How to Do Dumbbell Row

Dumbbell Row is a back exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue. It is a horizontal pull, unilateral movement.

Also known as Single Arm Dumbbell Row, One Arm Dumbbell Row.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Intermediate

Movement

Horizontal pull, unilateral

01 / Move with control

How to perform

How to do Dumbbell Row

  1. 01Place one hand and one knee on a flat bench with the opposite foot planted firmly on the floor.
  2. 02Grip the dumbbell with a neutral palm position, hanging the arm straight down to stretch the mid-back.
  3. 03Pull the dumbbell toward the lower ribs by driving the elbow back while keeping the torso parallel to the floor.
  4. 04Squeeze the shoulder blade toward the spine at the peak of the contraction.
  5. 05Lower the weight under tension until the arm is fully extended without rotating the ribcage.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Row

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Trapezius, Rear deltoids, Biceps, Forearm flexors, Rotator cuff.

03 / A90 Coach

A90 Coach tip

Drive the elbow toward the hip rather than the ceiling to maximize lat recruitment and prevent the shoulder from shrugging.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Rotating the torso or using momentum instead of keeping the body stable.
  • Stopping short of a full controlled stretch at the bottom or a strong contraction at the top.
  • Letting the elbow flare too far away from the body.
  • Shrugging the working shoulder instead of rowing with the back.

05 / Cues

A90 coaching cues

  • Keep the hips and shoulders square while the arm moves.
  • Drive the elbow back toward the hip rather than lifting the dumbbell straight upward.
  • Let the shoulder blade move through a controlled stretch and retraction on each rep.

07 / FAQ

Dumbbell Row questions

What muscles does Dumbbell Row work?

Dumbbell Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group. It also works the trapezius and rear deltoids and biceps and forearm flexors and rotator cuff.

How do you do Dumbbell Row correctly?

Place one hand and one knee on a flat bench with the opposite foot planted firmly on the floor. Grip the dumbbell with a neutral palm position, hanging the arm straight down to stretch the mid-back. Pull the dumbbell toward the lower ribs by driving the elbow back while keeping the torso parallel to the floor. Squeeze the shoulder blade toward the spine at the peak of the contraction. Lower the weight under tension until the arm is fully extended without rotating the ribcage.

What is the A90 coach tip for Dumbbell Row?

Drive the elbow toward the hip rather than the ceiling to maximize lat recruitment and prevent the shoulder from shrugging.

What are the common mistakes with Dumbbell Row?

Rotating the torso or using momentum instead of keeping the body stable. Stopping short of a full controlled stretch at the bottom or a strong contraction at the top. Letting the elbow flare too far away from the body. Shrugging the working shoulder instead of rowing with the back.

Is Dumbbell Row suitable for beginners?

Dumbbell Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Row?

Dumbbell Row uses dumbbell.

What exercises are similar to Dumbbell Row?

Barbell Row, Seated Cable Row, Dumbbell Incline Row are approved alternatives to Dumbbell Row in the A90 catalogue.

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