At a glance
| Equipment | Dumbbell |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal pull |
| Primary muscle | Lats |
| Also works | Rhomboids, Traps, Rear Deltoids, Biceps |
The movement, step by step.
- Place one hand on a stable bench and set your feet in a staggered stance; you may also support the same-side knee on the bench.
- Hold the dumbbell under the free shoulder with the trunk braced and back comfortably level.
- Pull the elbow toward your hip, bringing the weight beside the lower ribs without twisting the chest.
- Lower until the arm is long and the shoulder can reach slightly, then complete all reps before changing sides.
Technique cues
- Keep both hips facing the same direction.
- Pull through the elbow, keeping the wrist quiet.
- Use the bench to support the torso, not to bounce.
Common mistakes
- Opening the chest toward the ceiling with every rep.
- Yanking the dumbbell upward with the lower back.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Supported Bent-Over Dumbbell Row — National Academy of Sports Medicine (NASM).
- How to do a Dumbbell Bent Over Row — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Dumbbell - Single-Arm Row, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.