How to do a dumbbell row

Teach: How to do a dumbbell row

What to say

For a one-arm dumbbell row, put one hand and the same-side knee on a bench, keep your back flat and roughly parallel to the floor, and let the weight hang straight below your shoulder. Pull your elbow up and back toward your hip, squeezing the shoulder blade, until the weight reaches your lower ribs, then lower it under control. Start light enough that your torso never twists.

What to show, in order

1. Set one hand and the same-side knee on a flat bench, with the other foot planted wide on the floor.
2. Flatten your back so it is roughly parallel to the floor, with your neck in line.
3. Pick up the dumbbell and let it hang straight down under your shoulder.
4. Pull your elbow up and back toward your hip, keeping it close to your side.
5. Squeeze the shoulder blade toward your spine at the top, with the weight by your lower ribs.
6. Lower the weight slowly until your arm is straight again.
7. Finish the side, then switch, using a weight you can move without twisting your torso.

When to stop and call a professional

• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• You feel a pinch in the shoulder or pain down the arm: stop and see a clinician or physical therapist.

The check question

Ask: Where should the elbow travel in a row? Answer: Up and back toward the hip

From EveryManKnows. General information, not professional advice.