Not sure I’m doing it right, but I guess it’s better than no exercise at all 🙂

I’m on the same boat, fuck it we ball

Ah, hahahaha, Max, when doing the guide action, I really want to park it super hard.

Hahaha, the butt is funny, hahaha!

Slightly turn dumbbells toward toes and EXPLODE UP!🔥

also I don’t wrap my thumb around 😮💨

Dumbbell Row - How to Do, Proper Form, Tips & Alternatives

Doing the Dumbbell Row right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerDumbbell

About

Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!

How to Dumbbell Row

Starting Position

1. Please grab the dumbbells at shoulder width from the position of your shins.

2. Please spread your legs shoulder-width apart.

3. Slightly push your hips back while naturally bending your knees.

Proper Form

1. Please pull the dumbbell sideways so that it can go up vertically.

2. While gathering your shoulder blades, naturally pull your elbows and hands.

3. Using the strength of your back, lower your hands down to below your knees.

Breathing Technique

Exhale when pulling your arms, and inhale when extending your arms.

Muscles Dumbbell Row Works

Muscles used

Latslarge side-back muscles running from the armpits toward the waist
Mid trapsupper-middle area between the shoulder blades
Rhomboidsmuscles between the shoulder blades close to the spine
Rear deltsback of the shoulders, used to pull the arms behind you
Bicepsfront of the upper arms
Erector spinaelong muscles running along both sides of the spine

Main muscleWith your torso hinged forward, pull both dumbbells up toward your sides as your elbows move back. The main muscle driving this movement is your lats. Your lats pull your elbows back and bring the dumbbells toward your body.

Supporting musclesYour mid traps and rhomboids draw your shoulder blades back, and your rear delts help move your upper arms behind you.

How it should feelAs you row the dumbbells, your elbows should move back and your side-back and mid-back should squeeze together. At the top, both sides of your back should feel evenly tight.

Signs you're offIf your torso bounces or rotates, you are using momentum. If only your biceps burn, you are likely curling the dumbbells instead of rowing with your back.

Remember thisDo not lift with your hands. Drive both elbows back behind your ribs.

Setting Up for Dumbbell Row

Setup orderPrepare matching dumbbells → Place one dumbbell on each side of where your feet will be

Pair of dumbbells
Set it like thisPrepare two dumbbells of the same weight.
How to checkMake sure the weight labels match on both dumbbells.
Dumbbell position
Set it like thisPlace one dumbbell on each side of where your feet will be, with the handles parallel to your feet.
How to checkWhen you look down, each handle should sit just outside your feet and should not be too far in front of your toes.

Watch out forAvoid starting with mismatched dumbbells or dumbbells placed too far in front of your toes.

Stance for Dumbbell Row

Foot widthPlace your feet about shoulder-width apart, and slightly bend your knees.

Where your weight goesPress the whole sole of each foot into the floor, and keep your heels down.

Upper body positionLean your upper body forward so the dumbbells hang naturally under your shoulders.

Why it mattersIf the dumbbells move away from your body, your lower back may take more stress than your back.

How to Grip for Dumbbell Row

Grip typeHold one dumbbell in each hand, with your palms facing each other.

Grip widthHold the center of each dumbbell handle so both ends are left evenly.

How hard to gripPlace the dumbbells in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Dumbbell Row

Maintain your upper body angle and pull the dumbbells while sending both elbows behind your sides.

Think of it like thisThe feeling of sending the elbow behind the side

Before the fixThe shoulders rise toward the ears, or the body shakes and pulls.

After the fixI feel like the sides and the middle of my back are tightening together.

Common Mistakes in Dumbbell Row

Bouncing the torso
Why it's wrongMomentum takes work away from your back.
How to fix itKeep your torso angle steady and pull your elbows back.
Shoulders rise toward the ears
Why it's wrongThis shifts tension to your neck and upper traps.
How to fix itKeep your shoulders low and squeeze your shoulder blades back.
Lifting with the hands
Why it's wrongYour biceps tire first, and your lats work less.
How to fix itThink elbows back, not dumbbells up.