How to Perfect Your Dumbbell Row | Form Check | Men's Health

The dumbbell row is a strength training staple - but are you sure you're even doing the exercise correctly?
For this basic gym necessity, you shouldn't settle for anything other than perfect form-especially because it's such a simple, essential movement when done properly. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the exercise's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.
How to Perfect Your Dumbbell Row | Form Check | Men's Health
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#FormCheck

[@HermansSermons]

I had been doing these with my knee on the bench for years. It never felt right, was never satisfying, and was always my least favorite exercise. This method feels much better. Thanks for the tips.

[@junhowon1]

Exact same experience here! This video was super helpful. OTOH while this form looks much better for my spines, I'm a bit worried about my writst (the one on the bench)...

[@phineos3284]

Same

[@Isaiah_writes_360]

Me too mate 👍

[@Blkac-pill-Black-Life]

yeeeaaahhh and in 2 hours im heading to the gym to try it the first time now im hyped af

[@grumpyguss]

@@junhowon1 You can use something a bit higher or incline the bench a bit. As long as you're square, neutral spine and using the right muscles to lift you'll be fine.

[@stevemiller1345]

These guys skip leg day

[@Marheroct10]

I wasn’t focusing until I read this. Ctfu 😂😂

[@Recordinglif]

😂😂😂😂😂😂😂

[@GO-tc3nn]

No they don’t. Look at the hips. Its all about genetic

[@stevemiller1345]

​@@GO-tc3nnThey do. I can tell by them skinny legs

[@CantThinkofaCoolOne]

Nice. I was doing it all wrong. Knee on the bench, and twisting the back. Fixed now. Thanks.

[@pedrorosado3622]

I was doing exactly the same thing. Fixed as well.

[@kennsthetics]

Good thing bcause if u continue u will het hernia

[@ninjabaconpro144]

@@timewithchad2748 thats so rude

[@CloudJack]

Same

[@Scarabola]

@@timewithchad2748 this comment gave me a hernia

[@Callitwhatitis]

A year from now someone else will say there’s something wrong with these form omg

[@ELIDOTORG]

There still something wrong cause you got to pop that booty look up jeff cavalier. This is where this guy got it from. LOL

[@maurilio1294]

@@ELIDOTORG do you guys know how high to put up the weight, cuz Jeff pull it up where his elbow was about 90 degrees and these guy are pulling way past. Which one is right?

[@ELIDOTORG]

Just enough to where your using your latt. Cause this movement is a rowing motion.

[@nukey555]

anyway can you trust a guy in leggings? :P

[@yeetwchybaban]

Hmm

[@imperialtekk9443]

I know this video is old. But I've been out of shape and over weight for more than half my life. Started working out consistently about a month ago. I've noticed a huge change back in May I weighed in at 252lbs. I'm now down to 227 as of this morning. I've actually started noticing muscle gains finally. These youtube videos are a life saver for me teaching me proper ways to workout.

[@SolarJakee]

Good luck on your journey 💪

[@SolareofAstora]

The fatter u start at the easier it is to get those sweet sweet gains. A month later how u lookin buddy

[@alex_blue5802]

That's AWESOME! Hope you stick with it.

[@kirbyellis4337]

The videos are indeed. You can hire a personal trainer who can probably get you going right a little faster but ultimately these videos help you achieve the same and save hundreds per month. One trainer i enquirer about quoted 1 hour per week at 400 dollars!

[@JeffyNolmen]

tryna get like you bro💪🏾

[@SLISKI_JOHNNY]

Two important things I noticed are: 1. Make sure that the forearm is loose, always 90 degrees from the ground, not from the upper arm - you don't want to lock the elbow, just let the forearm hang loose 2. When moving down, extend the arm as much as possible, as if you're trying to reach something on the ground for full range of movement

[@b.n9076]

Thank you for these tips I’ve starting to workout and I’ve noticed I’ve been locking my elbow.

[@kirbyellis4337]

@@b.n9076new to this but what do you mean by locking the elbow

[@arpitshivhare217]

I was hurting my elbows with locked position

[@kevinbowditch4842]

This is the third way I have been shown how to do this, for fuck sake 🤯 I going to do it my way

[@Imaginewagonz67]

just do this one and you're all good

[@sohailape]

@@Imaginewagonz67 that's what they all say lol

[@HerHappyWay]

Hhahahah

[@hotrock1000]

1:44

[@hotrock1000]

Fuck Jay i gotchu

[@smalliver365]

🐐

[@kareneverett5366]

I have watched dozens of how-to videos and you are awesome! You get right to the point without a lot of unnecessary talking. Your instruction is easy to understand and extremely helpful!! Thank you!

[@mellebo4112]

Knee off bench Feet knee hips square Hips below shoulders Head relaxed and straight Tighten shoulders before each rep Lower back no rotation On way up lead with Elbows

[@Heavymetal16]

What the fck... when did he ever say "Tighten shoulders before each rep" lol

[@nicholaslysek6007]

@@Heavymetal16 1:22

[@Heavymetal16]

@@nicholaslysek6007 1:22 you sure? Because all i hear is that u must lock the core

[@nicholaslysek6007]

@@Heavymetal16 It's actually a text box on the top of the screen, he doesn't say those words specifically

[@nonameavailable16]

Thanks

[@dr.wardsonlinelessons]

Nice job, guys. Like a lot of other folks here, I have also been a lifelong "put your knee on the bench" guy. No more of that.

[@bigsponk7849]

Bent rows are one of the hardest workouts in my opinion. If you’re pushing the weight (with good form), you’ll feel absolutely beat after. Such a good workout!!!

[@joegreenwood86]

Nice video. If you want to get the form right and use the right muscles, just imagine there's someone behind you and you're trying to elbow them in the face :)

[@rahulik9891]

Haha nice

[@tiaslays255]

Thanks!! That’s smart

[@thefangrepeater]

I seriously didn't feel anything until I did this. Thanks!

[@zubstep]

My goodness, this helps so much. Thank you!

[@JC3178]

That tip helped, thanks

[@elite_eight4486]

The form in this video is terrible tbh... You use to much the bicep keeping the weight so high. There's no need to rise the elbow so much, and also the trajectory is wrong, you have to drag it lower, near the belly not near the chest. This is supposed to be a lat exercise

[@r.s.dickerson8930]

What a better way to get this done. I seriously never liked the “knee on a bench” way. I have seen this exercise done many times but this way feels the best!! Thank you

[@dineshram5189]

Its wrong and misleading

[@rogerskelton9673]

Either way is correct as long as you don’t twist or yank...nice slow controlled movements. I put my knee on the bench and keep my head up looking in the mirror to stop from twisting and start and stop at the right range of motion.

[@Eat_My_Shortz]

Same.. haven’t experienced any issues as of yet

[@horz6773]

My lower back fcking hurt after diving into this with no clue how the proper form works now it's all right

[@crystalclaire15]

i’ve been embarrassing myself doing it with my knee on the bench this whole time lol

[@TheCarson65]

Same! As annoying as it is to have people come correct you, I wish someone did before I continued this workout so wrong lol

[@tiaslays255]

@@TheCarson65 me too tf

[@Boldo921]

there is nothing wrong with doing it with knee on the bench

[@alexreyes7237]

The vast majority of people put the knee on the bench it’s not embarrassing lol

[@itzhaklevchar7159]

Somehow you manage to make videos on stuff that’s been bothering me is insane. Keep up the good work! 👌👍💪

[@ernball300]

This is great help since my knees don’t like a lot of pressure.

[@joshguye]

This feels so much better than the "traditional" dumbbell row (knee on bench, etc.) Thank you so much for sharing this!

[@elijahpalmore2491]

Wouod you describe yourself as taller ? I think that’s why it’s weird for me

[@joshguye]

@@elijahpalmore2491 Yeah, I'm 6'2" so the standing formation is much easier for me.

[@blitzkriegedvanhauten5261]

@@joshguye poojeet

[@Kj4real]

This didn’t help ima skip rows

[@jaswantraaj9336]

Bro is it ok if I feel my rhomboids rather than lats while doing this

[@cmd2973]

DB should be pulled back more towards your hip for maximum lat work. And there’s nothing wrong with your knee on the bench.

[@ChapHammersmith]

@2nies he’s correct though you tool!

[@Hassan-hj7pw]

Late reply and maybe you know already but the bench variation is how you can get hernias so you should avoid it

[@sawkmicoc4287]

Anyone else feel like its working their posterior delt a whole lot more than their traps? Following the form pretty close too.

[@OokileyGMR]

Yes, same here. It feels either on the delt or biceps.

[@TirepatchKing]

Using a standard bench is ok if you're 5' 1". Otherwise use the back of an incline bench set at 15 or 30 deg. If that's not an option, then stack some useless 35# plates on the flat bench for a proper hand brace.

[@salomiandres7499]

Whenever I did this my lower back started to hurt. I tried to find the reason but couldn't until I saw this video. Thank you for putting it out

[@TrustNJesusChrist]

This doesn't look like its going to turn out very well when you start rowing heavier weights. If you have an absolute TITAN-like core, than perhaps. I Just don't see how this is fully isolating the muscle group you want, and it looks like it is going to mess you up the heavier you lift.

[@SILVER-zf2hu]

yeah this might be good for experienced lifters but I don't recommend beginners doing this.

[@TheBloggme]

Thats why you build up slowly lmao....keep doing it and the same weight will be easier and easier, meaning you move up in weight for same reps 🤦‍♂️

[@TheBloggme]

I started 12 x 16kg, can do it 10x28kg now with fine form and i got scheurmanns disease.

[@syrzn9423]

Thanks!💪🏻 been doing it wrong my whole(back workout) life!

[@brianodhiambo6966]

This sounds so misinforming, Help me understand why I should face down instead of facing infront where my back has the perfect for to be straight.

[@BelegaerTheGreat]

Summary (Own notes in parentheses) 1.Knee-on-bench is bad (not according to other YT Creators). 2.Feet, hips, and shoulders - square. 3.Shoulders above hips. 4.Neutral head position. 5.Lead with elbow. 6.DON'T ROTATE.

[@blabla7855]

Also i advise everyone to try and not grip a dumbell as much and try to imagine your hand like a hook that is pulled by your latts.

[@yeetwchybaban]

Yes

[@caseynoller6837]

Thank you for this!! This also will help the vast majority of people who have imbalanced hips. I’ve always found it harder to not rotate while using the leg back form.

[@garrettgriffith3125]

Knee on the bench is safer…just don’t twist excessively

[@iamsuperman689]

Your technique is good for back and also for core strength, but it is not for beginners i suggest, do it if you are ready for it

[@BigHeadBob]

Now I'm ripped!

[@taurius84]

Truly amazing. It really helped me feel my back muscles for the 1st time. Thanks to men's health.

[@Topthingnas_]

There’s literally nothing wrong with having you knee in the bench he even says it, this way is simplified for ppl how don’t left right

[@SchuyFit]

Agree 💯

[@earthwormchewer170]

JESUS Christ loves you

[@BunnyAce]

there's nothing really wrong with the knee on the bench... if you notice any pain of discomfort, just change. People always try to come up with new forms like it's a revelation and the new thing on the street. As with every exercises, just make sure no other muscle take over (retracting and lowering the scapula for some exercises for example), make sure your back is not in a vulnerable position and try to emphasize the movements the muscle you're trying to work are for, squeezing at the end of the concentric portion and going slower during the eccentric portion. Then everyone is fine.

[@angelomanzi9272]

No offense but your comment is ignorant. A hernia is not something that slowly develops over time (in most cases). You can be perfectly fine one day, and randomly your inguinal canal tears or get a hernia from having one knee on the bench. It’s 100% true!! I know what you mean though, people are always trying to fix something that isn’t broken... but you chose the worst possible example to pick on. I’ve never had a hernia/tear from this exercise, but it’s singlehandedly affected millions of lifters over the course of their lifetime.

[@samwalid9248]

Actually you got it wrong my friend ..that position you are showing can seriously hurt someone s back especially the beginners because this position require a very strong core ..the traditional position is to put knee on the bench to constitute a safe leverage for a person s back ..I would highly suggest to delete your video..it’s just dry wrong if a person follow your instructions

[@bloodhonorgenocide]

What

[@mark5212]

Yeah these guys are trying to start a new wave of dumbbell rows. Barely look like they even lift.

[@RyanPryor1]

This isn’t really possible with bigger dumbbells though

[@souagali7912]

Pull the dumbell to the shoulder is a curl for biceps, to the hip is for lat.

[@nishantkorlekar1113]

Then why do people like Dorian Yates do it with knee resting on bench

[@kiox2858]

Both forms are correct.

[@rogerskelton9673]

Yeah both forms are correct, this one just tries to help stop you from twisting your back like people do.

[@lilcheo5658]

Re nato yea but I heard you can get a hernia from doing it or sum like that ima just do it this way

[@ibeddine]

The problem is, if the bench has a a long standing feet or low ones, fixing your back position and knees will be a little bit challenging also if someone have short arms

[@Mrjuicee]

Yeah two dudes in tights that don’t know what they’re talking about. First of all, the bottom of the movement you should be stretched out far, almost as if grabbing something on the ground for full ROM/stretch, then when pulling it up don’t bring it straight up but more angled towards your hip. It’s unlikely he’s even hitting his lat at all this way.

[@lelisramondivina1873]

Feels more on my lats. Safer version. I think can lift heavier weights. Thanks for this.

[@MrLennybach]

I never liked my body over the bench kneeling on bench. Soo I stopped doing them completely and did bent over barbell rows.

[@aleksandardjordjevic2729]

hahaahah, BTW, most sincerely, I don't know what's wrong with the knee on the bench. (from comments) Now, I'll maybe watch the video. :))

[@Ve-suvius]

Eddie Robinson f his back up doing barbell rows. Dumbbell rows are WAY safer for the lower back. One arm dumbbell rows that is.

[@leetemple1033]

So glad I watched this. I've always done it with one knee on the bench and much like another lift (the upright row - stopped doing that years ago), it never felt anything close to natural. I'll have to lower the weight substantially but i don't care, I'll be doing it this way from now on. Thanks guys.

[@TheAssassin2332]

As someone whos 5’6 dont bother with this form lol youll spend most of you time trying to figure out how to get your back straight than actually working out. Just stick to 1 leg on the bench.

[@TheAssassin2332]

Still dont bother with this lol my lowerback is done from 20lbs this form is a joke for smaller people.

[@TheAssassin2332]

Still coming back just to say dont waste your time with this form lmao youll never ever get your back straight because its not a natural position when bending over.

[@FlorentinoLoco]

This for me seems like a simple exercise but for me was always challenging. Wasnt feeling right

[@jaid3n76]

Whenever i do it, the arm that is resting on the bench (not holding the dumbbell) always start to hurt. I dont know if its supposed to feel like that

[@davidtaylor8645]

My shoulder pops every time I do it does that mean I'm doing it wrong does anyone know

[@xlben10]

Really felt it in my lats for this

[@eternalbeing3339]

Why is this the first time i have ever heard of this?

[@mark5212]

Because no body does it like this except these guys. Trying to be trend setters.

[@youtubepremium5135]

@@mark5212 Athlean-X also do this. And he is one of the most reliable fitness youtubers around.

[@xsydor26]

@@youtubepremium5135 He's very reliable with his fake weights.

[@Denbeeer]

Doing it wrong for more than 30 years. Going to folow your instruction. Seems right that way! Tyvm

[@emreemre-uk3tc]

Dirsegi tavana cikarsaydin,vay arkadas herkes uzman ya.

[@Omnicco]

I’ve been doing 3 sets 20 reps with 20 lbs 3 days a week should I just increase the weight to 40+ lbs and drop down my reps would it be more beneficial

[@Kevin-fl4rn]

This form did not feel natural at all to me and put stress on my lower back. It was straight, hips lower, exactly like the video. Bench is much more comfortable imo

[@msagoo29]

Terrible execution. He needs to row diagonally towards his hips, but here there's too much bicep involvement - bent over rows aren't meant to be straight up and down. He's better off with a split stance to give himself more room.

[@ActionZach]

Jeff Cavaliere does with his knee on the bench. So thats the correct way.

[@kishanvats4317]

Check again ,he too advice not do row with knee on the bench .Just check his vedio about Hernia

[@boo1488]

He also got 2 hernias from doing this movement.

[@retarded8122]

No he doesn't and check out Curlean-X, you will stop listening to Jeff because he bullshits so much and you didn't even realize it, unless you want to lie to yourself of course. You should listen to his posture and physical therapy stuff though.

[@KISS_MY_CONVERSE]

im confused athlean X says the other form is the way to go. I'm confused. I dont know who to believe now. I guess i will listen to athlean X he gets millions of views. Or is Athlean X a controlled opposition. I dont know what to do. Who should i listen to guys.

[@genericnamethingy]

Both are ok, just don't twist your lower back. If you're lifting a heavy weight you'll need a super developed core to do this version lol

[@kirbyellis4337]

Just enquiring since I’m no expert but it seems putting the knee on the bench and one hand on the bench causes you to split the weight and place it directly in the center of your back. By the approach your using it shifts the entire weight it would seem to the one arm which would explain easier on the back. Again I’m no expert or pretend to be so that’s why I’m asking if this is what happens with the knee on the bench

[@sexyboi2221]

Can 5 pound dumbbells build muscle?

[@SudsyDiamond]

If you’re not feeling pain, there will be no strain.

[@r0yce]

It can as long as you are doing progressive overload and following good form and training close to failure. As a beginner the 5 pound will work, but soon you'll have to move on. So hit more reps each consecutive days but once you reach 12-15 reps, increase weight.

[@ferencfarkas7965]

Without the 90° degree elbow this is more a bicep workout than a back workout,so don't forget the elbow degree

[@B744ER]

Legit just felt what lat activation is supposed to feel like. Thanks for this video!! Was doing the first method and I felt like it was just working the wrong muscles.

[@sebastianguttler9881]

I just feel activation in the traps. I don’t know what I’m doing wrong, please help

[@dadgummit7431]

I feel like you could just avoid this exercise by using some sort of row machine. I may be wrong but I see people do this at my gym when we have like 6 forms of row machines.

[@alexreyes7237]

Free weights are better than machines

[@mitri4939]

Think I need to work on this more because I feel it a lot more in my triceps than my back, tough move in my opinion.

[@dev-4525]

Did you change anything since this comment?

[@Mohammed-jy6kf]

My gym trainer told me exactly the opposite. Knees up on the bench and look towards the wall.

[@rugdoc97]

you arent stretching you should be reaching out infront of yourself not straight down and then pull back like your putting the weight in your pocket

[@elliottslater3639]

How are you supposed to distribute your weight? How much in the legs vs the arm propping you up?

[@LVTHORAscending]

Lol this is the same form as lifting with your back. Absurd.😂

[@SupShelbs]

I did this and my lats and mid back definitely feeling it next day! A good workout

[@stuntmanpatalexander4093]

Is his non working hand placed directly in front of his face or is it more in line with his shoulder? Does it matter?

[@barroldtrumboma9162]

I only feel this in my rear deltoids. I can’t feel it in my back muscles at all

[@nederlands6744]

DOES IT MAKE YOU ANGRY?

[@barroldtrumboma9162]

@@nederlands6744 yes

[@jmacc9876]

Doesn't this matter how tall you are. The angle of hinge will vary, no?

[@TheBulldogsk8]

why is this dude wearings female clothing

[@hessiankyojin]

I have been taught to always look up to the mirror while doing this. Hmm

[@idktwo3904]

Oh my, thank you so much for this! I was doing it all wrong! Thanks alot for saving me a lot of issues

[@yevgeniduvenage9761]

Hey, guys. Really hope you can help: In the past I could do DB bent-over rows with up to 30kg in a hand, without any discomfort in joints/tendons, and was able to keep working out such for multiple years. Recently I restarted working out, starting with very light weights, however got shoulder pain which is kind of like rotator cuff pain, but somewhat different. The difference between how I executed the rows before and now is: Before: pull the weight almost straight up to my chest/armpit. Now: pull the weight in an arcing fashion with elbow tucked in close to my torso, moving back and up, so as if pulling the weight towards my hip. Been researching this but couldn't find any reason why executing the move with tucked in elbow pulling to hip would hurt your shoulder. Could anybody please help? Will be insanely grateful in advance and thanks!

[@juwogaming246]

Just keep working out in the right form. If you feel any discomfort during any lift try to fix your form or lower the weight and if you think you got any injuries from lifting/injuries from past accidents outside from lifting then get it checked in a hospital. Hope you get back into lifting soon man good luck

[@yevgeniduvenage9761]

@@juwogaming246 thanks! Currently I'm just doing bodyweight exercises with so far no problems.

[@samratcliffe2831]

Warm up for shoulders/rotary cuffs before workout. These guys involve there biceps far to much for me. I find bring the elbow up in a rowing motion rather than a pull with the arm which engages the bicep more

[@victorbouw2140]

2:56 that’s a bit difficult for me, I dumbell row my left side like 25 times and my right side 30 times while I row 15kg/33ibs, which is 1/4 my bodyweight, my weights don’t go past 15kg/33ibs

[@scycosnake3964]

I feel like you have to pull your elbow back towards your hip or it wont work your lats at all

[@koningklootzak7788]

This is wrong

[@kennsthetics]

They are correct putting one knee inbench can cause hernia

[@waynesimpson2074]

Corectamundo, spread the knowledge. One knee on the bench is asking for trouble, I am an ex hernia patient.

[@tiaslays255]

@@waynesimpson2074 so how does it cause a hernia??

[@ceferistul05]

just as well, i dont have a bench

[@Fetherko]

"Squeeze your back" I readthat on a Usenet bodybuilding message board in 1994. For lat pulls or rowing

[@Minotona]

This form is not sustainable when the dumbbell approaching your body weight. Then that thing becomes almost like a deadlift, which requires you to brace seriously locking all the muscles around the core and the upperback

[@mutanug.17]

This should be on advert everywhere...i've doing biscep pulls instead of using the upperback muscles to pull it up😮...thanks

[@acelagachi7900]

Be strict about following these simple instructions! Like a simple recipe for bread, if you deviate you will fill up the wrong body parts!

[@IsaacCordingley]

So much better than the awkie version cheers

[@r0mediddy]

Good video. I would only say that should be rowing back towards the back pocket. Or else, it becomes a hammer curl.

[@sukratamang4567]

you bark like my dog..but doing nothing my friend 😂

[@gsfitnessnyc]

More so moved away from knee on bench after reading and hearing feedback about people putting themselves at risk for inguinal hernias when rowing significant amounts of weight.

[@2ndLastStarfighter]

Just like the army of others here said they were doing it the knee on bench way, i just switched over to this video's method too. My concern is i feel the opposite hip working hard to compensate for weight/motion on opposite arm, and in maintainting the form & posture. Is this normal, or do i need to drop in weight?

[@Lee-70ish]

If you are doing triceps . Yes knee on bench outside foot in the end of the cross member . Zero shoulder movement straight pull as high as you can but not moving the shoulder then back down . Its not a big movement if done with discipline and it works great

[@warg5349]

Glad I searched this up. I've been doing it all wrong. One knee on the bench would of fucked me up and hernias are a scary fucking thing.

[@Samtar]

this hurts my lower back more than any dumbbell row i've ever done.

[@robinjacob9590]

Well uuh Idk I mean this looking right I saw the trainers to the professional gymers are doing it just putting there knees on the bench and doing it that way maybe there are handful ways.

[@ZuluNinja]

I played football in college, granted I graduated over 10 years ago, but the way I was coached is already out of date. Great video, but now I feel even older

[@davidmassey4179]

The music is louder than the voice 🙃

[@tonystark-yb7dl]

Bodybuilding really evolved over the years arnold doing knee on bench before NOW its a mistake...