Dumbbell Rows Are Better Than Barbell Rows… And Here’s Why

Which do you prefer?

dumbbell barbell rows

How to Perform Dumbbell Rows:

While there are several different variations for doing the dumbbell rows but here is the most popular one that we prefer.

dumbbell row

  • Grab a dumbbell of heavier weight than usual and place it on one side of a flat bench.
  • Now, place your left knee on the edge of the bench and your left hands just in front of it such that your back is parallel to the floor.
  • Now, using your right hand, grab the dumbbell but don’t lift it off the floor. This will be your starting position.
  • Now press your left hand into the bench for extra support, and row the dumbbell towards your waist. You’ll feel a strong contraction in your lats and mid-back.
  • Gradually lower the dumbbell back towards the floor and go for another rep.
  • Switch sides and do the same.
  • Aim for three sets of 8-12 reps each with a heavier dumbbell.

Exercise Tips


  • To increase the tension in back muscles, focus on rowing the dumbbell using your elbows when you raise it towards your waist.
  • When you lower the dumbbell towards the floor, give it an extra stretch of an inch or two. This will stimulate the back muscles more effectively.
  • While pulling the dumbbell towards your waist, focus on squeezing the shoulder blades for maximum support.
  • Wear a wrist strap if using a very heavy dumbbell.

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