The dumbbell row is an exercise where you can get a long range of motion and really focus on the working muscles. The dumbbell row works your back muscles in a horizontal pulling movement.

To do dumbbell rows correctly, follow the steps below: Starting position: Stand upright with a dumbbell in each hand, palms facing your torso. Keep your feet hip-width apart. Bend and brace: Bend your knees slightly and hinge forward from your hips, maintaining a straight, neutral spine. This bent-over position is where you’ll perform the exercise.

The dumbbell row is a compound movement that engages your lats, rear delts, rhomboids, and traps. Your arm muscles come into play as well. Despite this exercises' popularity, there are many common mistakes that can lead to wasted effort and even injury that we will detail below.

Unilateral training. By working each side independently, the dumbbell row helps to a more balanced strength and muscle development. Stronger and thicker back. The dumbbell row is an excellent exercise for building a stronger and thicker back since it targets most of the muscles in your back at once.