How to do the DB Row, step by step
- Same-side knee and hand on the bench, back flat.
- The dumbbell hangs below your shoulder.
- Pull your shoulder blade back and row the dumbbell toward your hip.
- Keep your elbow close to your body.
- Lower slowly until your arm is straight.
Common mistakes and how to fix them
- Torso rotating openkeep your shoulders parallel to the floor
- Jerking the weightcontrolled up and down
- Rowing to your chestbring the dumbbell to your hip
How to scale the DB Row
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter dumbbell
- Ring Row
- Cable row
Also known as
One arm row
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.