What muscles does the dumbbell row work?

The upper back and the lats, with the biceps helping.

Should I pull the dumbbell to my chest or my hip?

Towards your hip for more lat, closer to your chest with the elbow out for more upper back and rear shoulder. Most people use the path towards the hip.

Is the dumbbell row better than the barbell row?

Not better, different. The dumbbell row takes load off your lower back and trains each side on its own; the barbell row lets you lift more in one go.

Dumbbell Row: Muscles Worked and How to Do It

Dumbbell row: muscles worked and how to do it

The dumbbell row trains your upper back and your lats, with your biceps helping to bend your arm.

You support yourself with one hand and one knee on a bench and row a dumbbell up to your hip with the other arm. The bench takes the strain off your lower back, which makes it one of the easiest heavy back exercises to do well.

At a glance

Main muscles: Upper back
Lats
Also works: Biceps
Movement: Row
Equipment: Dumbbells, Flat bench
Type: Compound (several joints)

Front

Back

How to do a dumbbell row

Put your left knee and left hand on a flat bench, hand under your shoulder. Your right foot stands on the floor, a little out to the side.
Pick up the dumbbell with your right hand and let it hang straight below your shoulder.
Make your back flat, roughly parallel to the floor, and keep your head in line with it.
Pull the dumbbell up towards your hip, elbow close to your body, until your elbow is just past your torso.
Lower it slowly until your arm is straight and you feel your shoulder blade stretch forward. Finish your reps, then switch sides.

Cues that help

"Pull to your hip, not your chest": a path back towards the hip uses more lat.
"Elbow leads": think of driving the elbow up and back, the hand just holds on.
"Square shoulders": your chest stays facing the floor, no twisting open.
"Let it hang": a full stretch at the bottom, then pull.

Common mistakes

Twisting the torso to heave the weight up. Your shoulders should stay level.
Pulling straight up to the chest with the elbow flared, which turns it into more of an upper-back and rear-shoulder row.
Half reps: stopping short of a straight arm at the bottom.
A rounded back. Keep it flat, with your support hand pushing into the bench.

Sets, reps and weight

For muscle: 3 to 4 sets of 8 to 12 reps per arm.
Rest about 1 to 2 minutes between sides or sets.
You can usually row a heavier dumbbell than you would expect: the bench supports you.
Use straps if your grip gives out before your back does.

Variations and alternatives

Chest-supported dumbbell row: both arms at once, lying face down on an incline bench.
Barbell row: both arms, heavier, with more work for your lower back.
Seated cable row: a steady pull with no balancing.
Lat pulldown: the lats from overhead.

Tracking your dumbbell rows

PushBeyond logs the weight and reps of each set and charts the history of the exercise. Its muscle map counts the dumbbell row for your upper back and lats, with your biceps as a helper.