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Dumbbell row

VeryWellFit: "The bent-over dumbbell row is one of the best muscle-building exercises for the back." [ID: db_row]

Instructions

First time: Do 1 set, 10 reps, starting with a light weight

Steps:

1. Stand with your legs shoulder-width apart, squishy knees, and then lean forward
2. Hold a dumbbell in each hand, shoulder-width, with your palms facing each other
3. Pull the dumbbells up, toward the sides of your chest and scrunch your shoulder blades together
4. Lower the weights in a controlled manner

Details

Progressions: Add weight, reps or sets.

My favorite is to do the dumbbell row standing with two dumbbells. You can also use one dumbbell at a time, place one knee on a bench, and lean over.

Here are two DB row variations. They're only slightly different, but your choice has a big impact on how the exercise feels. Try both and see which one you like.

• Tight row - Keep the dumbbells and your elbows in tight, close to your body
• Wide row - Flare your elbows out and keep the dumbbells further away from your body

Try the Upright DB row, www.youtube.com/watch?v=Rd5AsxOGqss

Little help

Video: demo of Dumbbell row by BowFlex, www.youtube.com/watch?v=HE5IBnWYEq4

Article: "How to Do a Bent-Over Dumbbell Row" by VeryWellFit, www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295

Article: "How to Do Dumbbell Rows" by VeryWellFit (again), www.verywellfit.com/how-to-do-dumbbell-rows-7152079

Video: This is a detailed demo of doing rows using a bench, "How to Perfect Your Dumbbell Row" by Men's Health, www.youtube.com/watch?v=roCP6wCXPqo

Video: The trainers in this video show the difference between a tight and wide DB row, www.youtube.com/watch?v=RPbscYct3I4

Video: demo of a seated dumbbell row, www.youtube.com/watch?v=J5z22V9pQgg

Image source: VeryWellFit, www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295