The dumbbell row is a common gym staple and a solid choice for building a bigger, stronger back.
It’s a mainstay in my programming (and in my clients’ plans) because it brings several benefits: shoulder health, emphasis on unilateral strength, the option for increased eccentric loading, and versatility. Yet it’s an exercise that’s often performed poorly, which means many people miss out on those benefits. I want to point out a few of the more noticeable issues I’ve seen in my 15+ years of coaching.
There isn’t a single perfect method, and I’m not claiming this is the final word. I’ll skip some nuances to keep this concise.
DB ROW MISTAKE #1: NOT PUSHING AWAY
When doing a dumbbell row, we focus on the moving arm, but the supporting arm is also important. A lot of people let the supporting shoulder hang and dump into that side, which tilts the scapula forward and isn’t good for the shoulder. Instead, push away with the supporting side to set the shoulder, improve stability, and even activate the Serratus Anterior for better engagement.
DB ROW MISTAKE #2: THE PATH
Many people view the dumbbell row as either a straight up-and-down pull or mainly a scapular-retraction exercise. I see it as more of an arc movement: a forward-and-back sweep that, because of this path, tends to maximize Lat engagement. The straight vertical path isn’t ideal for scapular retraction. There are better options for that (seated rows, bent-over rows). Treat the dumbbell row as a lat-focused movement, using a sweeping arc that lines up with the lats’ fiber direction.
DB ROW MISTAKE #3: TOO MUCH ROM
More range isn’t always better. A common error is letting the elbow move too far past the midline of the body (excessive glenohumeral extension), which can tilt the scapula forward and reduce shoulder health. Cue trainees to bring the elbow toward the hip and stop there. I’ll sometimes place a hand near the small of their back to help them feel when to stop. Once they get that cue, it makes a big difference.
DB ROW MISTAKE #4: PINNING THE SHOULDER BLADE
Some cues tell people to retract the shoulder blade at the top and hold it there for the entire set. That’s not ideal. I encourage a slight stretch at the bottom and let the shoulder blades move around the rib cage. Pinning them in place can lead to problems like limited mobility. There are times I cue a bit more retraction, but it’s rare. Let the blades explore their full range of movement.
DB ROW MISTAKE #5: GOING TOO HEAVY
If you look like you’re having an epileptic seizure, or you’re using an industrial-strength Shake Weight, you’re probably not doing it correctly (or you’re not getting much benefit beyond ego). There is a time for body English, but the dumbbell row should primarily keep the torso solid. It’s both an upper-back exercise and an anti-rotation exercise, so aim for a relatively rigid torso with only light movement. When the torso is too loose, the weight is likely too heavy. For more on the science of resistance and strength curves in rowing, see the work of experts in this area.
Boom. And if you’re wondering about size versus staying lean, well, you know the punchline.
