How to Do Dumbbell Rows

Dumbbell rows are a great exercise for the back. All that you need is a weight bench and a dumbbell and you can get a great back workout. The dumbbell row is similar to a barbell row or a seated row, but isolates your back more. While a barbell row may work more muscles, the dumbbell row is not to be ignored and should be included in a well-rounded weight training program.

Difficulty: Moderate

Instructions

Things You'll Need:

• Stable weight bench, or similar platform
• Dumbbell of proper weight

How to Do Dumbell Rows

1. Begin by selecting a proper weight for you to row. The weight should be something that you can do for full repetitions. You may have to experiment to find your proper weight of the dumbbell.

2. Start with the dumbbell on the floor next to the weight bench, on the side of the arm that you plan to use. Place your opposite hand on the bench, as well as your knee on the opposite side. If you are using your right hand, your left hand and left knee will be on the bench, spaced comfortably for stability. Your right leg should be placed in a spot where you have the most comfort and stability when holding the weight.Grip the dumbbell and lift it off the floor, letting the weight hang straight down. Your back should remain straight throughout the exercise.

3. Once you are holding the weight, you are ready to begin the repetition. At this point, you should be bent at the waist, but maintaining a straight back. Your back should be slightly above parallel to the floor, and your head up, looking straight ahead.Keeping your back straight and your head up, pull the dumbbell straight up, bending your arm at the elbow. Your elbow should go up higher than your back, allowing the barbell to be rowed all the way up to your body. The emphasis of this exercise is on your back, not your biceps, so be sure to focus there and squeeze your back at the top.

4. For the negative, simply release the barbell back down to the bottom position. Do not drop the weight, rather control it down. Remember, this is not an arm exercise, allow your back to do all the work. When you can no longer pull the dumbbell all the way into your body, you can do no more.

5. Switch to your other arm and repeat the same amount of sets and repititions.

Tips & Warnings

• Allow your arm to bend as your lifting, but don't let your arms do all the work.
• If you can't hold the weight comfortable, you can wear weightlifting wraps to make it easier. This should only be done if you absolutely cannot hold the weight. If this is the case, all efforts should be made to strengthen your grip, rather than rely on wraps.
• Keep your head up and back straight to help avoid injury.

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