Dumbbell Row — Barbell Row Alternative
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The dumbbell row is a single-arm pulling exercise performed with one hand and knee braced on a bench. You row a dumbbell from a dead hang to your hip, getting a full lat stretch and peak contraction on each rep. It's the most popular barbell row alternative for good reason — it's effective, accessible, and back-friendly.
Best for: Fixing strength imbalances
How to Perform
- Place one hand and the same-side knee on a flat bench, with the other foot on the floor for stability.
- Hold a dumbbell in the working hand with your arm hanging straight down, back flat and parallel to the floor.
- Row the dumbbell toward your hip by driving your elbow up and back, squeezing your lat at the top.
- Lower the weight under control until your arm is fully extended, then repeat for all reps before switching sides.
How It Compares to Barbell Row
The barbell row lets you use more total weight but demands significant lower-back stability and can aggravate existing back issues. The dumbbell row eliminates most lower-back stress through the bench support, and the unilateral action ensures each side develops equally. You trade raw loading capacity for better isolation, safety, and range of motion — a worthwhile trade for most lifters.
Equipment & Muscles
Dumbbell|LatsRhomboidsBicepsRear Delts
Pros
- + Greater range of motion
- + Corrects imbalances
- + Less lower back strain
- + Easier to maintain form
Cons
- - Requires two dumbbells for efficiency
- - Can't lift as heavy as barbell
- - Takes longer to complete both sides