Back Beginner

Dumbbell Row

  • Lats
  • Upper Back
  • Biceps
  • Rear Delts

Dumbbell · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Support one hand on a bench and place your feet in a stable stance.

  2. Hinge forward with a dumbbell hanging from the other hand.

  3. Draw the elbow toward your hip while keeping your torso square.

  4. Lower the weight fully with control, then repeat on the other side.

Key cues

  • Keep the supporting arm firm.
  • Leave space between shoulder and ear.
  • Move the arm without twisting the torso.

Common mistakes

  • Rotating upward to lift the weight.
  • Shrugging through the pull.
  • Using a shortened lowering phase.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.