Tenglow
Upper body
How to do the dumbbell row
The dumbbell row has you hinge forward and pull a weight toward your hip, mainly working the muscles of the upper back and the biceps.
How do you do it?
- Hold a dumbbell in one hand and hinge forward at the hips.
- Rest your free hand on a chair or your thigh, with your back flat.
- Let the dumbbell hang under your shoulder.
- Pull it toward your hip and squeeze your shoulder blade.
- Lower slowly until your arm is straight, then switch sides.
Breathing: Breathe out as you pull the weight up, and breathe in as you lower.
What are the common mistakes?
- Twisting your torso to lift the weight. Keep your shoulders square to the floor.
- Shrugging toward your ear. Pull your elbow back toward your hip instead.
How can I make it easier or harder?
Easier
Lighter weight, hand on a chair
Harder
Pause at the top, heavier weight
How does it work in Tenglow?
You need a dumbbell for this main-block move, and you can log the weight you used. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, with an easier and a harder option shown.
Support yourself with a hand on a chair, and stop if your lower back or shoulder hurts. This is general fitness information, not medical advice.
Questions about the dumbbell row
What should I feel in a dumbbell row?
Mostly the muscles of your mid and upper back, around your shoulder blade, with some work in the biceps. If you feel it mainly in your lower back or neck, lighten the weight, keep your back flat and check that you are pulling your elbow toward your hip.
Do I need a bench for dumbbell rows?
No. A hand on a chair, the sofa or your thigh is enough. The goal is a stable position with a flat back. If you have no support, you can hinge over with a soft bend in your knees and pull with both arms.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).