Dumbbell Row
One-arm dumbbell rows braced on a bench. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Dumbbell Row
- Put one knee and the same-side hand on a bench, the other foot on the floor, back flat and parallel to the floor; take the dumbbell in the free hand.
- Pull the dumbbell up towards your hip by driving the elbow towards the ceiling, keeping it close to the body.
- Squeeze the shoulder blade back at the top for a second; the torso stays square, don't twist to lift higher.
- Lower slowly to a straight arm and let the shoulder stretch forward, then do the other side.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Back thickness, not just width
- Whole-body tension — legs, hips, spine
- Carries straight over to the deadlift
How Flawless ranks Dumbbell Row
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Dumbbell Row by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dumbbell Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, forearm flexors and rotator cuff.
How do you do Dumbbell Row?
Put one knee and the same-side hand on a bench, the other foot on the floor, back flat and parallel to the floor; take the dumbbell in the free hand. Pull the dumbbell up towards your hip by driving the elbow towards the ceiling, keeping it close to the body. Squeeze the shoulder blade back at the top for a second; the torso stays square, don't twist to lift higher. Lower slowly to a straight arm and let the shoulder stretch forward, then do the other side.
How does Flawless rank Dumbbell Row?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.