Dumbbell Row

The dumbbell row is a basic exercise that strengthens the back, shoulders, and biceps while actively engaging the core throughout the movement. Utilizing dumbbells creates balance and stability on both sides of the body.

Step by step instructions

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Exercise Steps 1


Stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend the knees slightly and bend over at the waist with your back straight. Let dumbbells hand in front of the body with arms fully extended.

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Exercise Steps 2


Contract your back, bend the arms, and pull both dumbbells up to your ribcage. Hold for one second in the top position, then lower the dumbbells to the starting position.

Mistakes and Tips

  1. Avoid rounding the upper back. Keep the neck neutral, spine flat, and shoulders back.
  2. Avoid losing the proper path of motion. Row the dumbbell to the side of your rib cage.

Advanced Variations