PULL & BACK · DUMBBELLS
How to do a Dumbbell Row
Works your back, biceps. Flat back, pull the weight to your hip.
AI-generated demonstration. Read the written cues and pause the video to review the movement.
How to do it
- Hinge forward with a flat back, dumbbell hanging.
- Pull it to your hip, leading with your elbow.
- Squeeze your shoulder blade, lower under control.
Common mistakes
- Rounding your back
- Shrugging the weight up
- Twisting your torso to lift
Make it easier or harder
- EasierBird Dog
- HarderLat Pulldown
Get a plan built around moves like this. The Smart Progression Engine™ adjusts every session to how the last one felt.
Start free 7 days free · no card neededGeneral guidance, not medical advice. If you have pain, an injury or a health condition, check with your GP before starting.