Seated Dumbbell Row

Lats, Biceps, Rear DeltsDumbbells, Bench

Seated bent-over dumbbell rows strengthen your upper back and rear shoulders. Performing this seated reduces axial loading on your spine and gives you maximum control over your technique.

How to do it

1Sit on the edge of a bench, hinge forward slightly with a flat back, and pick up a dumbbell in each hand.

2Drop your shoulders away from your ears, open your chest, and let your arms hang straight down.

3Exhale as you row the dumbbells to your waist, driving your elbows back and squeezing your shoulder blades together.

4Hold the peak contraction for one second at the top without shrugging your shoulders.

5Inhale as you smoothly lower the dumbbells back to the start under control.

Common mistakes

Rounding your lower back, which puts harmful stress on your lumbar spine.

Swinging your torso to use momentum, taking target work away from your back muscles.

Pulling the dumbbells toward your chest instead of your hips, overloading your neck and upper traps.

Breathing

Inhale as you lower the weights, and exhale smoothly as you row toward your waist.

Make it harder or easier

To make it easier, use lighter dumbbells or perform chest-supported rows on an incline bench; to make it harder, pause for 2 seconds at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.