Dumbbell Row
Unilateral dumbbell row for balanced back development
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Upper back and lats |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: One knee and hand on bench
- Step 2: Hold dumbbell in opposite hand
- Step 3: Pull dumbbell to hip
- Step 4: Squeeze back
- Step 5: Lower and switch sides
Equipment
- Dumbbell and bench optional
Coaching tips
Benefits
Unilateral dumbbell row for balanced back development
Common mistakes
Twisting or using momentum
Make it harder
Heavier dumbbell or pause at top
Make it easier
Lighter weight
Breathing
Exhale pulling, inhale lowering
Build a workout with this exercise
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