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Dumbbell Row

A single-arm horizontal pull that builds lat and mid-back thickness through a long, supported range of motion.

BackDumbbellHorizontal pull
GoLightWeight mediadumbbell-row

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Primary

Latissimus dorsi

Secondary

RhomboidsMid trapsRear deltsBicepsForearms

Equipment

Dumbbell

Pattern

Horizontal pull

Setup

  1. 01Place one knee and the same-side hand on the bench for support.
  2. 02Set the planted foot back so the torso is roughly parallel to the floor.
  3. 03Hold the dumbbell with the free arm hanging straight down.
  4. 04Brace the trunk and keep a flat, neutral back.

Execution

  1. 01Pull the dumbbell toward the hip and lower ribs.
  2. 02Drive the elbow back and up without shrugging.
  3. 03Squeeze the shoulder blade in at the top.
  4. 04Lower under control until the arm is fully extended.

Checkpoints

  • -The torso stays level with no rotation.
  • -The elbow tracks back along the body, not out wide.
  • -Each rep reaches a full stretch at the bottom.
  • -The back finishes the pull, not a twist of the trunk.

Common mistakes

  • -Rotating the torso to heave the weight up.
  • -Pulling the elbow out wide toward the shoulder.
  • -Cutting the range short and never fully extending.
  • -Shrugging the trap instead of driving the elbow back.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps per arm.
  • -A brief pause at the top improves mid-back engagement.
  • -Pairs well with a vertical pull such as the lat pulldown for balanced back work.

Related exercises

Seated Cable Row

Cable / Back

Barbell Row

Barbell / Back

T-Bar Row

Machine / Back

Almost there

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