Supported dumbbell row

A controlled strength exercise for upper back, lats and biceps. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Support one hand on a secure bench and place both feet firmly on the floor. Hinge at the hips with a comfortable straight back.
2. Hold a light dumbbell below the free shoulder. Draw the elbow toward the hip without turning the torso.
3. Lower the weight slowly. Complete the same controlled movement on the other side.

Muscles involved

Upper back, lats and biceps.

Common mistake to avoid

Do not twist your shoulders or jerk the weight upward.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Seated cable row
• Lat pulldown
• Chest-supported machine row
• Assisted pull-up

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