- Place two dumbbells on either side of a weights bench
- Kneel on the bench with one leg, with the other leg to the side
- Lean over the weights bench until your body is parallel to the bench
- Support the body with the kneeling arm
- Grab the dumbbell from the floor with the other arm and bring it to bench height
![Dumbbell Row](https://static.strengthlevel.com/images/exercises/dumbbell-row/icons/dumbbell-row-icon-128.png)
Dumbbell Row How To
Why do it?
Dumbbell Rows allow you to focus on one arm at a time and work each side of your back to exhaustion. You may be able to lift more than Bent Over Row as this movement is more supported.
Form Check
Instructions
![Dumbbell Row](https://static.strengthlevel.com/images/exercises/dumbbell-row/howto/dumbbell-row-howto-1-800.jpg)
- Pull the dumbbell towards your midriff until it touches you
![Dumbbell Row](https://static.strengthlevel.com/images/exercises/dumbbell-row/howto/dumbbell-row-howto-2-800.jpg)
- Lower the dumbbell back to bench height
![Dumbbell Row](https://static.strengthlevel.com/images/exercises/dumbbell-row/howto/dumbbell-row-howto-1-800.jpg)
- Replace the dumbbell on the floor after you finish all repetitions and swap sides