A dumbbell row from a plank is a great exercise for the whole body.
Dumbbell rows are a common choice for upper-back exercises. Rows can be used to build muscle, strengthen your shoulders and improve posture.
Although dumbbell rows can have great benefits, it is possible to feel less challenged and bored over time. You can keep your progress from stalling and increase your motivation by adding new dumbbell rows to your workout routine.
Before you move on to the next row variation, make sure that you have mastered the correct form for the standard dumbbell row.
Start by mastering the Standard Dumbbell Row
1. Stand with your feet together and a dumbbell in one hand.
2. Keep your hips aligned with the ground so that your chest and back are parallel to the floor.
3. As you bring your elbows up towards your ribs, brace your core and squeeze your shoulders to your spine.
4. You can return to the beginning by extending your arms towards the floor.
Check out these 8 Dumbbell Row variations
How do you increase your dumbbell row? Single-arm variations. “[They are] often overlooked, underrated for strength, and performance,” Ben Lauder Dykes, trainer at Fhitting Room, and certified kettlebell instructor tells LIVESTRONG.com. “This is preventing a lot from happening.”
Lauder-Dykes explains that each limb can produce more force when it is working unilaterally (a phenomenon known as the bilateral deficit). If you can lift 100 lbs in a double-arm row, you will be able lift 50 lbs when you do a single-arm.
Although the mechanism behind it is not fully understood, Lauder Dykes believes that it is likely because moving one limb rather than two causes more focus to that limb. This means that more muscle fiber recruitment occurs and allows for more control.
1. Externally-supported Single-Arm Row
1. Hold a dumbbell in each hand, and stand at arm’s length from any box, bench or chair.
2. Place your right hand directly under your right foot on a box, bench or chair. Keep your right knee bent.
3. Keep your left foot pointing back. Lift your heel and press your forefoot into ground. This is your starting position.
4. Move your left elbow forward and bring your thumb under your chest towards the top of your rib cage.
5. Now, squeeze your shoulder blade towards your spine. Then, return to the starting position by fully extending your arm to the bottom.
6. Continue for the desired number of reps and then switch sides.
Display Instructions 2. Self-Supported Single-Arm Row
1. Standing with your feet hip-width apart, place your feet on the ground.
2. Place your left foot forward and keep the left heel up.
3. Your hips should be tucked in and your right forearm resting on your right leg. Keep your knees bent and your hips straight. Your shoulders and hips should be square.
4. Your left hand should hold a dumbbell. Move your left elbow forward and bring your thumb under your chest towards the top of your rib cage.
5. Now, squeeze your shoulder blade towards your spine. Then, return to the starting position by fully extending your arm to the bottom.
6. Continue doing the same for as many reps as you like, and then switch to the other side.
Display Instructions Unsupported Single-Arm Row
1. Standing with your feet hip-width apart, place your feet on the ground.
2. Place your left foot forward and keep the left heel up.
3. Reach your right arm out towards the side by bending your hips.
4. Keep your knees bent and your hips straight.
5. Your left hand should hold a dumbbell. Move your left elbow forward and bring your thumb under your chest towards the top of your rib cage.
6. Now, squeeze your shoulder blade towards your spine. Then, return to the starting position by fully extending your arm to the bottom.
7. Continue doing the same for as many reps as you like, and then switch to the other side.
Tip for Instructions
Lauder-Dykes suggests that pushing your feet into the ground and keeping tension in your extended hand will help you brace and resist rotation during this row variation.
He says, “You won’t be able go as heavy but this may be the most difficult row variation you’ll ever do.”
4. Alternating Bent Over Row (Seesaw Row).
1. Get a pair lighter dumbbells.
2. Keep your feet under your hips and hinge your hips. Keep your knees bent at a gentle angle.
3. Move your right elbow upwards and back. Keep your thumb under your chest until you reach the top of your rib cage.
4. You can reverse the motion by extending your right hand and pulling your left elbow upwards.
5. You can continue this alternating movement by using your breath to control each rep’s speed and cadence.
Show Instructions A great way to increase variety in your rows is to shift your body weight to one side (think: lateral lunge). Lauder-Dykes states that this transforms rows into a full body exercise, and sets your inner thighs and glutes ablaze. This hip-shift row variation is great for athletes who need strong glutes to perform quick movements such as pivots or changes of direction.
5. Hip Shift Single Arm Row
1. With a dumbbell in one hand, move to the right, keeping your feet pointed forward and your knees over your big toe.
2. Place your hips back and drive your left elbow forward. Next, place your thumb under your chest until you reach the top of your rib cage.
3. Now, squeeze your shoulder blade towards your spine. Then, return to the starting position by fully extending your arm to the bottom.
4. Continue for the desired number of reps and then switch sides.
Show Instructions: Perform dumbbell rows in a plank pose to increase the challenge. Lauder-Dykes states that renegade rows are a great way to work other muscles, strengthen your core, and increase strength.
The renegade row can shift the focus from your upper-back muscles but it can also be used to increase volume in your training when combined with other types of rowing that allow you to lift heavier loads.
6. Elevated Plank Row
1. Keep your distance from any box, bench or chair.
2. To increase stability, lean forward and place your right arm on the box, bench, or chair.
3. To stabilize your hips, grab a dumbbell in your left hand and draw your abs toward the spine.
4. Keep your neck straight and your eyes open slightly in front of you. As you raise your left elbow, keep your thumb under your chest until you reach the top of your rib cage.
5. Now, squeeze your shoulder blade towards your spine. Then, return to the starting position by fully extending your arm to the bottom.
6. Continue doing the same for as many reps as you like, and then switch to the other side.
Tip for Instructions
Lauder-Dykes states that this exercise works best for lower reps (between 6-10 reps per side).
7. Renegade Row
1. Place two dumbbells on the ground, slightly closer than shoulder width apart. Grab each dumbbell in your hands and place them on the ground.
2. To stabilize your hips, draw your abs towards the spine.
3. One hand lifted off the ground, and the dumbbell pulled up to the top of your ribcage.
4. Start over, place dumbbells down gently, and then switch sides.
Tip for Instructions
Lauder-Dykes says that the slower and more controlled movements are better. He also believes quality is better than quantity in renegade rows.
8. Renegade Row with Push-Up
1. Place two dumbbells on the ground, slightly closer than shoulder width apart. Grab each dumbbell in your hands and place them on the ground.
2. As you draw your abs towards the spine, lock your legs, and tuck them under your elbows, lower your body into push-ups, keeping your shoulders, hips, and heels in line.
3. Keep pushing up on the high plank
4. Your right hand should be lifted off the ground and the dumbbell pulled up to the top of your ribcage.
5. Place the dumbbell gently down and return to the beginning.
6. Start the sequence over again, switching arms every time you row.
