Dumbbell row

Purpose

• excellent lat, rhomboid, and rear delt developer
• less raw stimulus than barbell row but better isolation
• allows correcting strength and development asymmetries

Execution

Place one hand and same-side knee on a bench. With the other hand, hold a dumbbell with arm fully extended toward the floor. Maintain a neutral spine or slight upper back rounding. Brace your trunk.

• pull the dumbbell up toward your hip, leading with the elbow
• keep your elbow close to your body for more lat engagement
• control the lowering phase to maximize stretch at the bottom
• maintain your hinge position throughout the movement

When the weight gets heavy, use body English to cheat the weight up. Focus on the negative portion, slowing down the eccentric phase. Benefits from higher rep ranges compared to barbell rows.