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Fitness, Videos, Workout

Dumbbell Rows At Home

Dumbbell Rows At Home

  • April 4, 2012 10:28 pm
  • 9 comments

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Dumbbell Rows are a great complimentary exercise to go along with pull-ups, as they work a whole lot of muscles in your back. Here is how to do them at home with just a chair and a dumbbell.

What Makes Dumbbell Rows Great

Dumbbell Rows are a compound exercise that not only works the lats, those big back muscles that wrap around your back, they also involve the trapezius, the rotatory cuff, the rhomboids – basically your entire upper back. Additionally, they also work the biceps and forearms a bit.

How To Do Them

All you need is a solid chair, on which you rest the knee and hand of one side of your body. The free hand grabs the dumbbell and, with a straight back, you pull the dumbbell to your side:

As said in the video, it is key to not move your back when you do the exercise. I have seen people do dumbbell rows where the entire thing looked more like a hip exercise.

If You Don’t Have A Dumbbell

If you don’t have a dumbbell, you can of course substitute it with anything you can move in that fashion and that provides enough resistance. For a smaller weight, use a bottle filled with sand, if you need some serious weight, try a gas canister.

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9 Comments

  1. Pargie says:
    April 6, 2012 at 1:30 pm

    I would suggest advancing to front lever rows as they only require pullup bar and work every muscle in the back + biceps and forearms.

    Reply
    • evilcyber says:
      April 6, 2012 at 7:46 pm

      Yep, when basic back strength is in place, those are a very interesting alternative!

      Reply
      • Pargie says:
        April 7, 2012 at 11:56 am

        Well if you plan on doing them, advance to straddle front lever hold.

        Here’s an article.

        http://www.dragondoor.com/articles/building-an-olympic-body-through-bodyweight-conditioning/default.aspx

        Then you should have enough strength to do them.

        For a more detailed progression buy Building the Gymnastic Body by Christoper Sommer.

        Reply
        • evilcyber says:
          April 10, 2012 at 1:30 am

          That was a very interesting read! Thank you, Pargie!

          Reply
  2. Pargie says:
    April 9, 2012 at 12:17 am

    “I have seen people do dumbbell rows where the entire thing looked more like a hip exercise.”

    Like Kroc Rows?
    http://www.youtube.com/watch?v=j0UJdXoBHM4

    Reply
    • evilcyber says:
      April 10, 2012 at 1:27 am

      Is that a one-handed deadlift? 😉

      Reply
      • IvanTih says:
        April 10, 2012 at 4:08 pm

        Well it’s a row and deadlift, but it was one the exercises that got Matt Kroc to 810 deadlift and so it works. Jim Wendler lists it as an assistance work in his 5/3/1 book.

        Also.

        http://www.youtube.com/watch?v=RF8Fpssobvc

        Reply
  3. Kebochu says:
    April 10, 2014 at 12:21 am

    When you have an exercise where you alternate arms, would you still take breaks? Or will the dormant arm have already taken enough of a rest while the other arm was lifting?

    Reply
    • evilcyber says:
      April 10, 2014 at 5:24 pm

      I would train the left arm, then the right and then take a 1 minute rest.

      Reply

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