How to do the dumbbell row

Step by step

1. Grab a dumbbell.
2. Place your right knee and right hand on a flat gym bench. Keep your left leg and arm straight with the dumbbell in your hand.
3. Bring your shoulders back and engage your abs.
4. Row the dumbbell until your elbow is at torso level and squeeze for a moment as you exhale.
5. Lower the weight while keeping your shoulders in position. Breathe in on the way down.
6. Once finished, grab the dumbbell with the opposite hand, position your left hand and knee on the bench, and repeat.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell row

• Upper / Lower Strength4 × 8
• Full Body Beginner3 × 10
• Dumbbell Only Full Body3 × 10
• Arnold Split3 × 12
• GZCLP3 × 15

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.