Alternating Dumbbell Row

The alternating dumbbell row increases strength throughout the back and shoulders. Performing the exercise with dumbbells and in an alternating manner ensures muscular balance on both sides of the body.

Step by step instructions

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Exercise Steps 1


Stand with your feet shoulder-width apart and hold a dumbbell in each hand using an overhand grip. Lean forward at your hips and extend your arms fully so each dumbbell is just above the floor. This is your starting position.

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Exercise Steps 2


Contract your shoulder blades and pull one elbow past your back until the dumbbell is at the side of your torso. Pause for one second in the top position and slowly lower the arm while simultaneously pulling the other elbow to your side. Continue alternating back and forth.

Mistakes and Tips

  1. Don't let your upper body rotate. Keep your shoulders square to the ground.
  2. Avoid losing the proper path of motion. Row the dumbbells to the side of your rib cage.
  3. Don't let your back round. Keep your back flat and core tight.

Advanced Variations