Lats
Dumbbell Row
Beginner
Dumbbell
Compound
Lats
How to do it
-
Place your left knee and left hand on a bench with your right foot planted slightly behind you.
-
Set your torso flat and parallel to the floor, shoulders no lower than your hips.
-
Hold the dumbbell in your right hand, letting it hang straight down with the shoulder reaching toward the floor.
-
Row the dumbbell toward your hip with the elbow tracking close to your ribs until it reaches rib level.
-
Hold for a second, then lower under control for 2-3 seconds to full extension.
-
Finish all reps on one side, then switch without a long rest.
Common mistakes
-
Twisting the torso up to lift the dumbbell so the lower back does the work.
-
Rowing toward the shoulder with the elbow flaring out.
-
Never letting the shoulder reach down at the start, so the lat never stretches.
-
Swinging the dumbbell with momentum from the back leg.
Tips
-
Think about driving the elbow into your back pocket rather than lifting with your hand.
-
If you cannot feel the back, drop 20 percent of the weight and add a 2-second hold at the top.
Secondary muscles
Alternatives
Log this exercise and watch yourself progress
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.