Dumbbell Row
Also known as: Dumbbell Bent Over Row, One Arm Dumbbell Row, One Arm Row, Dumbbell Rear Delt Row, Bent Over Row, Rear Delt Row
Muscles worked: Upper Back, Traps, Lats, Rear Delt, Lower Back
How to do it
- 1
Place one knee and hand on a bench for support, with the other foot on the ground.
- 2
Hold a dumbbell in the free hand, arm extended towards the floor.
- 3
Pull the dumbbell towards your hip, keeping your elbow close to your body.
- 4
Lower the dumbbell back down with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Dumbbell Row FAQ
What muscles does the Dumbbell Row work?
The Dumbbell Row primarily works the Upper Back, with the Traps, Lats, Rear Delt, Lower Back assisting.
What are the best sets and reps for the Dumbbell Row?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Dumbbell Row?
There is no single number: a good Dumbbell Row depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Dumbbell Row in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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