TUTORIAL: Fix Your Dumbbell Row In 90 Seconds

Joshua McDool
Aug 22
2 min read

The dumbbell row is a staple in most people's weekly program, and for good reason... It is a great movement that when loaded heavily, can really help to packing on lean muscle.

The problem is, that it is one of the most commonly butchered exercises regarding form.

Common Mistakes

Not having a stable enough set-up before and throughout the set.

"You can't fire a canon from a canoe." - Mick Blythe

Meaning, if you aren't braced through the rest of your body, your lats (the intended target muscle group during rows) won't be able to do the majority of the lifting, and technique will slip, fast!

Ensure your non-working/ supporting hand is stable on the bench, and your legs are each stable in position.

Your torso also shouldn't be overly twisting and rotating whilst pulling, although a little momentum can be okay once the load is very heavy and you're really feeling the lats work.

Pulling UP and OUT, not BACK and IN

Although the dumbbell itself will travel from low to high, it is better to focus on what the path and range of motion of the targeted muscles.

The lat is responsible for pulling the upper arm into your side, with the origin of the muscle fibres essentially starting from your spine and attaching across through to your upper arm.

Therefore, focus more so on driving your elbow back to your hip in an arc motion, opposed to driving the elbow as high as possible - which will recruit more upper back and biceps.

Squeezing the handle

Not necessarily a mistake, but overly squeezing the dumbbell whilst rowing (or any pulling movement) will shift focus to the forearm muscles, and possibly biceps - depending on technique.

By slightly relaxing your grip, you'll better target the lats.