Dumbbell Bench Row

All about the Dumbbell Bench Row

(Back)

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Dumbbell Bench Row
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BENEFITS & MUSCLES WORKED:  Mostly back (lats) – but this exercise also engages many other muscle groups, including Glutes, core, and abs.


Watch Video: Dumbbell Bench Row

 

START POSITION:  Pick up a dumbbell and place your opposite knee onto a bench,  slide forward, and place your opposite hand in front of you on the bench.  Don’t look straight down, but look slightly forward to encourage a more upright posture.  Stick your bum out!  Don’t slouch.  Consider the position of your foot on the floor and move it so it is further from the bench, but not too far.  Your back will now be in a straight line, approximately 35° to the horizontal.

NOTES:  Difficulty Rating:  72%

The dumbbell bench row is one of those exercises that, if done wrong, can bring big problems for you.  If you do it correctly, the benefits are substantial.  Form is king.

Are you a hunchback or are you an Arnie?  Watch this link.

I agree with this video, except that I would improve it slightly by placing my outside leg wider to increase stability.  

During the exercise, focus your mind on pulling the dumbbell up using your LATS (large back muscles).  Don’t engage your biceps.  Bend the elbow as required.  You will feel it when you get it bang on.  Use light weights until you are certain you have perfected the technique.

I recommend using lower weights and higher reps for this exercise, unless you are striving to be a competitive bodybuilder.

How to Do the Single Arm Dumbbell Bench Row?

The dumbbell bench row is an effective exercise for developing upper body strength, particularly targeting the back muscles, shoulders, and biceps. This exercise can easily be incorporated into various strength training routines and is particularly beneficial for improving muscular balance and stability. I’ve included 6 detailed steps below on how to perform the dumbbell bench row properly.

  1. Get a bench – use a flat gym bench and select a single lightweight dumbbell to practice with
  2. Start Position – begin by kneeling next to the bench. Place your left knee and left hand on the bench for support. Your right leg should be standing, and your right foot should be flat on the ground for stability.
  3. Grab the Dumbbell – with your right hand, grasp the dumbbell with an overhand grip (palms facing in). Your arm should be fully extended toward the floor, maintaining a neutral spine and engaged core.
  4. Inhale as you pull the dumbbell towards your hip, keeping your elbow close to your body. Focus on squeezing your shoulder blades together at the top of the movement. Your torso should remain stable throughout the motion.
  5. Exhale as you slowly lower the dumbbell back to the starting position, maintaining control. Avoid letting the weight drop quickly; this will maximize muscle engagement and promote good form.
  6. Complete the desired number of repetitions (typically 8-12) for your right arm, then switch to your left arm and repeat the steps.
Dumbbell Bench Row: Tips for perfect form
 

Maintain good posture:    Ensure your back stays straight and avoid twisting your torso while performing the row.

Focus on form, not weight:    It’s crucial to prioritize proper technique over lifting heavier weights to prevent injury.

Breathe:    Pay attention to your breathing pattern; inhale on the lowering phase and exhale while pulling the dumbbell up.