Seated Row with Dumbbells

Exercise Information

  • Alternative Names: Seated dumbbell row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Upper back, shoulders, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations:
  • Alternative: Wide-grip seated cable row, reverse-grip barbell row

The seated row with dumbbells, commonly called seated dumbbell row, is a simple variation that involves single-joint movement targeting your upper and middle back. It can be used as a warm-up exercise to progress into the more advanced single-arm neutral-grip dumbbell row.

Seated Row with Dumbbells Exercise Information

  • Alternative Names: Seated dumbbell row
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Upper back, shoulders, abs
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 8-12 reps each
  • Variations:
  • Alternative: Wide-grip seated cable row, reverse-grip barbell row

How to do Seated Row with Dumbbells

Start the exercise by seating at the edge of a flat bench, holding a medium-heavy dumbbell (about 25 lbs) in each hand with a neutral grip. Slightly bend at your hips so that the torso is leaning forward. Move the dumbbells up to your sides by contracting the shoulder blades and driving the elbows slightly beyond your back. Gradually bring the weights down back to the initial position.

Seated Row with Dumbbells

Seated Dumbbell Row Tips

  • Maintain stability and keep your shins vertical all through the exercise.
  • Make sure to keep your upper body as still as possible while pulling the dumbbells.

Alternative Exercises

  • Wide-Grip Seated Cable Row
  • Reverse-Grip Barbell Row

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