How to Do the Db Row | Complete Form Guide
DB Row | Complete Exercise Guide for Building a Stronger Back.
What Is the Dumbbell Row?
The dumbbell row (DB row) is a fundamental upper-body pulling exercise that builds back thickness, strength, and muscular development. As one of the most versatile rowing movements, the DB row allows for unilateral training - working each side of your body independently - which helps identify and correct strength imbalances while promoting balanced muscle development.
Unlike barbell rows that require both arms to work simultaneously, dumbbell rows give you the freedom to focus on one side at a time, typically performed with one hand and knee supported on a bench. This supported position reduces lower back stress while allowing you to achieve a greater range of motion and really isolate the back muscles.
Primary Benefits:
Builds back thickness and width
Improves posture and shoulder stability
Corrects left-to-right strength imbalances
Reduces lower back strain compared to bilateral rows
Highly accessible for all training levels
Whether you're training for aesthetics, athletic performance, or general fitness, the DB row deserves a permanent place in your program.
What Does DB Row Work?
The dumbbell row is a compound pulling movement that targets multiple muscle groups across your upper body, making it exceptionally efficient for building overall back strength and size.
Primary Muscles Worked:
Latissimus Dorsi - Your lats are the primary movers during the DB row, responsible for extending and adducting the shoulder joint. These are the large muscles that create the "V-taper" and back width that defines a well-developed physique.
Rhomboids - Located between your shoulder blades, the rhomboids retract your scapula (pull your shoulder blade toward your spine). Strong rhomboids are essential for proper posture and shoulder health.
Trapezius (Middle and Lower Fibres) - While many people associate traps with neck development, the middle and lower portions stabilise and retract the scapula during rowing movements, contributing to overall back thickness.
Posterior Deltoids - The rear portion of your shoulder assists with horizontal extension of the arm, particularly important for balanced shoulder development and injury prevention.
Secondary Muscles Worked:
Biceps Brachii - Your biceps assist with elbow flexion throughout the movement, getting significant activation especially when using a supinated (palm-up) grip.
Forearms and Grip - The DB row demands serious grip strength, developing your forearm musculature and improving overall pulling capacity.
Erector Spinae - While the supported position reduces load on the lower back compared to bent-over rows, your spinal erectors still work isometrically to maintain a neutral spine position.
Core Musculature - Your abs and obliques stabilise your torso throughout the movement, preventing rotation and maintaining proper positioning.
The multi-muscle recruitment pattern makes the DB row one of the most effective exercises for developing overall back mass and pulling strength, while the unilateral nature ensures balanced development across both sides of your body.
Step-by-Step Instructions
Follow these detailed steps to perform the dumbbell row with proper form and maximum effectiveness.
Set up Position:
Select an appropriate dumbbell and place it beside a flat bench
Position your left knee and left hand on the bench for support, with your hand directly under your shoulder
Plant your right foot firmly on the floor, slightly behind your body with a soft bend in the knee
Hinge forward from the hips, creating roughly a 15-20 degree angle above parallel with the floor
Keep your spine neutral—avoid excessive rounding or arching of your back
Reach down and grip the dumbbell with your right hand using a neutral grip (palm facing your body)
Let the dumbbell hang with your arm fully extended, shoulder relaxed and slightly forward
Execution:
Brace your core and pull your shoulder blade back and down slightly to engage your back muscles
Initiate the pull by driving your elbow back and up toward your hip, not straight up toward the ceiling
Focus on pulling with your back and lat muscles, not just your arm - think "elbow to hip"
Continue pulling until the dumbbell reaches your hip or lower ribcage, achieving maximum scapular retraction
At the top position, your elbow should be past your torso and your shoulder blade fully retracted
Pause briefly at the top, squeezing your back muscles
Control the dumbbell back down to the starting position with your arm fully extended
Allow a slight stretch in your lat before beginning the next repetition
Complete all repetitions on one side before switching to the other
Critical Form Cues:
Keep your neck neutral - avoid cranking your head up or letting it drop
Prevent your torso from rotating as you row; your shoulders should stay square to the ground
Drive through your elbow rather than thinking about pulling with your hand
Your working shoulder should move through a full range of motion - depression to elevation
Avoid using momentum or jerking the weight up
Breathing Pattern:
Exhale as you pull the dumbbell up toward your hip
Inhale as you lower the weight back to the starting position
Common Mistakes to Avoid
Even experienced lifters can fall into bad habits with the DB row. Avoid these common errors to maximise results and minimise injury risk.
1. Rowing Too Upright
When your torso is too vertical, you shift emphasis away from your lats and onto your traps and upper back. While there's nothing inherently wrong with a more upright rowing position, it changes the exercise significantly. For proper lat development, maintain approximately a 15-20 degree angle above parallel to the floor. Your torso position directly affects which muscles do the majority of the work.
2. Rotating the Torso
One of the most common mistakes is allowing your torso to rotate as you pull the weight up. This rotation shifts work away from your back muscles and onto your core as a twisting movement, reducing the exercise's effectiveness. Keep your shoulders square throughout the entire range of motion. If you're rotating to complete the rep, the weight is too heavy.
3. Pulling Straight Up Instead of Back
The dumbbell should travel in an arcing path toward your hip, not straight up toward your shoulder. When you pull straight up, you turn the movement into more of an upright row, shifting emphasis to your traps and shoulders. Focus on driving your elbow back behind your body while keeping it relatively close to your side. Think "elbow to back pocket."
4. Using Too Much Arm
It's easy to let your biceps dominate this movement, essentially turning it into a single-arm curl. While your biceps will always assist, the back muscles should be the primary drivers. Initiate each rep by pulling your shoulder blade back and down, then think about pulling through your elbow rather than your hand. This mental cue helps emphasise the back muscles.
5. Insufficient Range of Motion
Cutting the movement short at either end robs you of results. At the bottom, your arm should be fully extended with a slight stretch in your lat—not just a partial extension. At the top, your elbow should travel past your torso with your shoulder blade fully retracted—not stopping when your hand reaches your torso. Full range of motion means full muscle development.
6. Going Too Heavy
Ego lifting is particularly problematic with DB rows. When the weight is too heavy, you'll compensate with momentum, body english, rotation, and reduced range of motion - all of which decrease the exercise's effectiveness and increase injury risk. Choose a weight that allows you to control the entire movement through a full range of motion with proper form.
7. Losing Spinal Neutrality
While the supported position reduces lower back stress, you can still create problems by excessively rounding or arching your back. Both positions place unnecessary stress on your spine. Maintain a neutral spine throughout the movement by engaging your core and avoiding excessive movement at the lumbar spine.
DB Row Variations
These variations allow you to target different aspects of back development, work around limitations, or provide training variety.
1. Chest-Supported Dumbbell Row
This variation involves lying face-down on an inclined bench (typically set at 30-45 degrees) while performing rows with dumbbells in both hands simultaneously. The chest support completely eliminates lower back stress and prevents any ability to use momentum or body english, making it an excellent choice for those with lower back issues or when you want to ensure strict form.
The chest-supported position allows you to focus purely on the pulling muscles without worrying about maintaining position. It's particularly effective when training to failure or when lower back fatigue is limiting your rowing performance. The primary disadvantage is reduced range of motion at the top of the movement due to the bench.
2. Single-Arm Bench Row (Alternate Grip Variations)
While the standard neutral grip (palm facing in) is most common, you can experiment with different hand positions:
Supinated Grip (Palm Up) - Increases bicep involvement and can provide a slightly different lat stimulus. This variation may feel more natural for some lifters and allows for great scapular retraction.
Pronated Grip (Palm Down) - Decreases bicep involvement and places more emphasis on the upper back muscles, particularly the rear delts and rhomboids.
Experimenting with these grip variations throughout your training can provide more complete back development.
3. Meadows Row
Created by the late bodybuilding coach John Meadows, this variation uses a specific setup with your body positioned perpendicular to the bench, one hand supported, and a unique angled pulling path. The Meadows row provides an exceptional lat stretch and unique stimulus for back development, though it requires practice to master the technique.
Programming Recommendations
The DB row is a versatile exercise that fits into virtually any training program. Here's how to incorporate it effectively based on your goals.
For Hypertrophy (Muscle Growth):
The DB row excels for building back mass. Program it in the moderate rep range with controlled tempo for maximum muscle tension.
Sets and Reps: 3-4 sets of 8-12 reps per arm
Tempo: 2-1-2 (2 seconds down, 1 second pause, 2 seconds up)
Rest Periods: 60-90 seconds between sets
Placement: Early to middle of your workout, after main compound movements
Frequency: 2-3 times per week with at least 48 hours between sessions
For hypertrophy, focus on feeling the target muscles working throughout the entire range of motion. The stretch position (bottom) and peak contraction (top) are both critical for growth.
For Strength Development:
While the DB row isn't typically a primary strength exercise, it builds important pulling strength that transfers to other lifts.
Sets and Reps: 4-5 sets of 5-8 reps per arm
Tempo: Controlled eccentric, explosive concentric
Rest Periods: 2-3 minutes between sets
Placement: Early in your workout after main barbell movements
Frequency: 2 times per week
Load Progression: Increase weight by 2.5-5 lbs when you can complete all sets with proper form
For Muscular Endurance:
Higher rep rows build work capacity, grip strength, and muscular endurance.
Sets and Reps: 2-3 sets of 15-25 reps per arm
Tempo: Moderate, controlled pace
Rest Periods: 45-60 seconds between sets
Placement: Middle to end of workout
Frequency: 2-3 times per week
Sample Back Workout Integration:
Workout A (Strength Focus):
Deadlifts: 4x5
Weighted Pull-ups: 4x6-8
DB Rows: 4x8 per arm
Face Pulls: 3x15
Barbell Curls: 3x10
Workout B (Hypertrophy Focus):
Barbell Rows: 4x10
Lat Pulldowns: 3x12
DB Rows: 3x12 per arm
Chest-Supported Rows: 3x15
Hammer Curls: 3x12
Progressive Overload Strategies:
To continue making progress with DB rows, systematically increase the demands over time:
Add Weight: The most straightforward approach - increase dumbbell weight by 2.5-5 lbs when form remains strict
Add Reps: Increase reps within your target range before adding weight
Add Sets: Increase volume by adding an additional set
Increase Time Under Tension: Slow down the tempo, particularly the eccentric phase
Reduce Rest: Decrease rest periods while maintaining performance
Improve Range of Motion: Focus on achieving a deeper stretch and fuller contraction
Track your performance across sessions and aim for some form of measurable progress every 1-2 weeks.
Safety Considerations
The DB row is generally a safe exercise when performed correctly, but be mindful of these considerations to prevent injury and maximise longevity.
Lower Back Protection:
While the supported position reduces lower back stress compared to bent-over barbell rows, you can still compromise your spine with poor positioning. Maintain a neutral spine throughout the movement - avoid excessive rounding (flexion) or arching (hyperextension). If you have a history of lower back issues, the chest-supported variation reduces this concern.
Shoulder Health:
The DB row is generally shoulder-friendly, but improper form can create problems. Avoid allowing your shoulder to round forward at the bottom of the movement or to excessively shrug up toward your ear at the top. Maintain scapular control throughout the entire range of motion. If you have a history of shoulder impingement, focus on keeping your elbow relatively close to your side rather than letting it flare outward.
Neck Strain:
A common error is craning your neck up to watch yourself in the mirror or allowing your head to drop excessively. Keep your neck in a neutral position aligned with your spine. Your gaze should be directed down and slightly forward.
Grip Fatigue:
As the weights get heavier, grip strength often becomes a limiting factor before your back muscles are fully fatigued. While building grip strength is valuable, don't let it prevent adequate back stimulation. Consider using lifting straps for your final heavy sets if grip is consistently limiting your performance, though develop your natural grip strength first.
Bench Stability:
Ensure your bench is stable and secure before loading heavy dumbbells. An unstable bench creates injury risk, particularly when using challenging weights. Both your supporting hand and knee should be firmly positioned on a stable surface.
Contraindications:
Consult with a healthcare provider before performing DB rows if you have:
Recent or chronic lower back injuries
Shoulder injuries or impingement issues
Significant grip strength limitations from injury
Rotator cuff problems
Recent abdominal or core surgeries
Signs to Stop:
Immediately discontinue the exercise if you experience:
Sharp or shooting pain anywhere in your back, shoulder, or arm
Numbness or tingling radiating down your arm
Dizziness or disorientation
Unusual clicking or popping in the shoulder joint accompanied by pain
When in doubt, consult a qualified fitness professional or healthcare provider for personalised guidance.
Frequently Asked Questions
What does db row work?
The dumbbell row primarily works your latissimus dorsi (lats), rhomboids, middle and lower trapezius, and posterior deltoids. Secondary muscles include your biceps, forearms, and core stabilisers. This compound pulling movement builds back thickness, improves posture, and develops overall upper body pulling strength while allowing you to train each side independently to correct muscle imbalances.
Are DB rows worth it?
Yes, DB rows are absolutely worth including in your training program. They're one of the most effective exercises for building back mass and thickness, they allow unilateral training to identify and correct strength imbalances, they reduce lower back stress compared to bilateral rowing movements, and they're highly accessible for all training levels. The DB row provides excellent stimulus for multiple back muscles simultaneously, making it an efficient use of training time and energy.
Is a chest-supported row 30 or 45?
Chest-supported rows are typically performed on a bench set between 30-45 degrees, with both angles offering distinct benefits. A 30-degree angle provides a greater range of motion and emphasises the lower lats and middle back more effectively, though it requires more core stability. A 45-degree angle is more comfortable for many lifters, places less stress on the lower back, and shifts slightly more emphasis to the upper back and rear delts. Experiment with both angles to determine which feels more effective for your individual anatomy and training goals.
Where should I feel db rows?
You should primarily feel DB rows in your lats (the sides of your back below your armpits), your rhomboids and middle back (between your shoulder blades), and your posterior deltoids (rear shoulders). You'll also experience secondary activation in your biceps and forearms. At the bottom of the movement, you should feel a stretch through your lat, and at the top, you should feel a strong contraction between your shoulder blades. If you're feeling it predominantly in your biceps or lower back, your form likely needs adjustment.
Can you build a big back with just rows?
While rows are excellent for building back thickness and mass, building a complete, well-developed back requires both horizontal pulling (rows) and vertical pulling (pull-ups, pulldowns) movements. Rows primarily develop back thickness and the mid-back region, while vertical pulling movements are superior for back width and developing the upper lats. For optimal back development, combine various rowing movements with vertical pulling exercises, ensuring you're targeting all regions and functions of the back musculature.
Does rowing tone the tummy?
Rowing exercises provide isometric core engagement as your abdominal muscles work to stabilise your torso during the movement, which can contribute to core strength development. However, rowing alone won't specifically "tone" your stomach or reveal visible abs. Visible abdominal definition comes primarily from reducing body fat through a combination of proper nutrition, consistent strength training, and cardiovascular activity. That said, the core stability work from rowing, combined with the increased metabolic demand from training large muscle groups, supports overall body composition goals.
Is it better to do rows fast or slow?
For muscle hypertrophy and controlled strength development, a moderate to slower tempo is generally superior for rows. A controlled tempo of 2-3 seconds on the eccentric (lowering) phase, a brief pause at the bottom, and 1-2 seconds on the concentric (pulling) phase maximises time under tension and muscle fibre recruitment. However, there's a place for faster, more explosive rows in athletic training or when specifically working on power development. For most general fitness and bodybuilding purposes, prioritise controlled form over explosive speed to maximise muscle engagement and minimise injury risk.
Can 20 kg dumbbells build muscle?
Yes, 20 kg (approximately 44 pounds) dumbbells can absolutely build muscle, especially for beginners or when used for higher repetitions, slower tempos, or advanced techniques like drop sets and supersets. Muscle growth is driven by progressive tension, mechanical damage, and metabolic stress - all of which can be achieved with moderate weights when combined with proper programming. As you advance, you may need heavier weights for lower rep strength work, but 20 kg dumbbells remain valuable for higher rep hypertrophy work, isolation exercises, and many accessory movements throughout your training career.
Should I go heavy on chest-supported rows?
Chest-supported rows are excellent for controlled, strict form rowing because the chest support eliminates the ability to use momentum. This makes them ideal for moderate to moderately heavy weights in the 8-15 rep range, focusing on squeezing the muscles and controlling the tempo. You can go heavier than your unsupported DB rows since you're not limited by lower back fatigue or stability demands, but prioritise feeling the target muscles working over simply moving maximum weight. The chest-supported position is perfect for pushing closer to failure safely while maintaining strict form.
Why are bent-over rows bad?
Bent-over rows aren't inherently "bad," but they do present challenges that make them less suitable for some individuals. The unsupported position requires significantly lower back and core strength to maintain position throughout sets, which can become the limiting factor before your back muscles are adequately trained. This position also creates cumulative lower back fatigue that may interfere with other exercises in your program, particularly deadlifts and squats. For those with lower back issues, previous injuries, or poor core stability, the risk-to-benefit ratio may not be favourable. However, for healthy individuals with proper form, bent-over rows are an excellent exercise. The key is matching the exercise variation to your individual abilities, limitations, and goals.
The dumbbell row stands as one of the most effective exercises for building a strong, thick, and well-developed back. Its unilateral nature allows you to identify and correct imbalances, while the supported position reduces lower back stress compared to traditional bent-over rowing variations.
Whether you're a beginner learning the fundamentals of back training or an advanced lifter refining your physique, the DB row deserves a permanent place in your programming. Focus on proper form, progressive overload, and consistent execution, and you'll reap the rewards of increased back mass, improved posture, and enhanced pulling strength.
Combine DB rows with vertical pulling movements for complete back development, experiment with different variations to find what works best for your body, and always prioritise the quality of each repetition over the weight on the dumbbell.