How to do a Dumbbell Row
- If you're going to row with the left hand, place the right knee and right hand on the bench, and the left leg out to the side. Swap over when you're training the other side. Your back should be horizontal.
- Row the dumbbell back in an “arc” movement where your elbow towards your hips. Your upper arm should be around 45 degrees from your body.
- Focus on getting your shoulders as far back as you can, not how high you can get your elbows.
- Your elbow should be bent at roughly 90-degree angle at the top.
- Lower the dumbbell without twisting the body.
Having a rounded back: Rowing with a round back will it impossible to work your lats. Make sure your back is straight throughout the rep. Maintain a strong and stable spinal position throughout the rep, and a neutral neck position.
Twisting your body to complete the rep: A lot of people will twist their body as they row the dumbbell. Like having a rounded back, this will limit how much work the lats do. The spine shouldn't be moving. When people are twisting from the body they are often pressing with their leg to help.
Lifting straight up and flaring the elbows out: Pulling straight up would work more of the traps and levator scapulae instead of the lats and rhomboids. Row the dumbbell back towards your hips.
Rounding the shoulders at the top of the movement and lifting the elbow too high: Focus on getting your shoulders back as far as you can, not on how high your elbow. Pulling your elbow as high as possible will cause your shoulders to round forward, and this can cause shoulder pain.
Using momentum: This is often because they are using a weight that is too heavy for them so they have to use momentum, often combined with twisting their body to complete the reps. dumbbell row dumbbell row dumbbell row.