Dumbbell rows are a a little different than barbell rows because you're now holding weights in each hand. This is a great way to work each arm individually to build strength, especially since most of us have a weaker side. Dumbells rows target the lat muscles (the large muscles on the side of the back) as well as muscles in the arms and shoulders. This version shows the move with both arms at the same time, which is one option. But, doing it one arm at a time is another version which allows you to lift heavier weights because you can support your lower back by resting the other hand on the thigh.
- Bend over at the waist until torso parallel to floor or at 45 degree angle, abs in and knees slightly bent.
- Hold the weights straight down without locking the elbows.
- Bend the elbows and pull the weights up until the elbows are level with the torso. Try to keep the shoulders relaxed and away from the ears.
- Lower down and repeat for 1-3 sets of 10-16 reps, then switch sides.
Tips
- Be sure to keep your abs contracted throughout the movement to support the lower back.
- If this exercise hurts your lower back, try doing it one arm at a time with the hand supported on a bench or ball.
