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

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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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7 окт 2024

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Комментарии : 498

@HermansSermons 3 года назад

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 3 года назад

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 3 года назад

Same

@Isaiah_writes_360 2 года назад

Me too mate 👍

@Blkac-pill-Black-Life 2 года назад

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

@grumpyguss 2 года назад

@@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.

@imperialtekk9443 Год назад

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 11 месяцев назад

Good luck on your journey 💪

@SolareofAstora 11 месяцев назад

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

@alex_blue5802 10 месяцев назад

That's AWESOME! Hope you stick with it.

@kirbyellis4337 9 месяцев назад

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 8 месяцев назад

tryna get like you bro💪🏾

@CantThinkofaCoolOne 5 лет назад

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

@pedrorosado3622 5 лет назад

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

@kennsthetics 4 года назад

Good thing bcause if u continue u will het hernia

@ninjabaconpro144 4 года назад

@@timewithchad2748 thats so rude

@CloudJack 3 года назад

Same

@Scarabola 3 года назад

@@timewithchad2748 this comment gave me a hernia

@kareneverett5366 2 года назад

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!

@SLISKI_JOHNNY Год назад

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 Год назад

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

@kirbyellis4337 9 месяцев назад

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

@arpitshivhare217 3 месяца назад

I was hurting my elbows with locked position

@bigsponk7849 3 года назад

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!!!

@r.s.dickerson8930 2 года назад

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

@joshguye 2 года назад

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

@elijahpalmore2491 2 года назад

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

@joshguye 2 года назад

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

@blitzkriegedvanhauten5261 Год назад

@@joshguye poojeet

@Kj4real Год назад

This didn’t help ima skip rows

@jaswantraaj9336 11 месяцев назад

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

@caseynoller6837 2 года назад

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.

@itzhaklevchar7159 5 лет назад

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

@dr.wardsonlinelessons 4 года назад

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.

@leetemple1033 Год назад

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.

@salomiandres7499 Год назад

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

@taurius84 2 года назад

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

@mellebo4112 3 года назад

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 2 года назад

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

@nicholaslysek6007 2 года назад

@@Heavymetal16 1:22

@Heavymetal16 2 года назад

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

@nicholaslysek6007 2 года назад

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

@nonameavailable16 2 года назад

Thanks

@rogerskelton9673 4 года назад

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 8 месяцев назад

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

@horz6773 Месяц назад

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

@ernball300 4 года назад

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

@hotrock1000 4 года назад

1:44

@hotrock1000 4 года назад

Fuck Jay i gotchu

@smalliver365 3 года назад

🐐

@asadd2 2 года назад

my god this is so much better than that kneel-on-bench version. I could never control it properly, I can focus on using my lat way better with this, thanks!

@tapiwa9438 Год назад

This helped me sooo much, I was doing it with my knees bent and was feeling it in my lower back, now I feel it in the right muscles

@brucewayneissupermanquinn601 Год назад

Wow, this completely fixed my issues! No more knee/bench for me. Thanks guys!!

@syrzn9423 5 лет назад

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

@Denbeeer 2 года назад

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

@Callitwhatitis 5 лет назад

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

@ELIDOTORG 5 лет назад

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 4 года назад

@@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 4 года назад

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

@nukey555 4 года назад

anyway can you trust a guy in leggings? :P

@yeetwchybaban 4 года назад

Hmm

@SupShelbs Месяц назад

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

@kevinbowditch4842 5 лет назад

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

@Imaginewagonz67 3 года назад

just do this one and you're all good

@sohailape 3 года назад

@@Imaginewagonz67 that's what they all say lol

@HerHappyWay 3 года назад

Hhahahah

@joegreenwood86 3 года назад

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 3 года назад

Haha nice

@tiaslays255 3 года назад

Thanks!! That’s smart

@thefangrepeater 3 года назад

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

@zubstep 2 года назад

My goodness, this helps so much. Thank you!

@JC3178 2 года назад

That tip helped, thanks

@cliffbrown4217 2 года назад

Best Demonstration that I have ever seen thank you.

@B744ER Год назад

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.

@lothropstoddardiii6231 Год назад

using the forearm as a "hook" is such a great way to explain this movement! Great stuff!

@sticky4444 Год назад

another thing my strength coach in football taught me was squeeze at the top for a 3 count. helps a lot

@idktwo3904 3 года назад

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

@stevenwisniewski1 2 года назад

knee on the bench always felt awkward to me, was never sure I was doing them right. great video.

@birddogsforever9135 Год назад

I've been doing this wrong also for years, this technique is a night and day difference!

@lelisramondivina1873 Год назад

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

@iamsuperman689 8 месяцев назад

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

@cmoney209 8 месяцев назад

Very helpful. The knee on the bench always felt wrong.

@Lee-70ish 8 месяцев назад

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

@deadmanlyndon Год назад

After so many years of doing this. Today is the day I found out I was doing a bicep movement. No wonder it always felt weird. Did it this way and felt a total difference

@olavklausen7131 3 года назад

Damn I watched this video IN the Gym and corrected my form. It felt so much better. Thanks!!

@selvamthiagarajan8152 3 года назад

I was also doing it knee on bench. I will follow your setup. Thank you 😊

@gr0tr14n 10 месяцев назад

Thanks I have been using my leg whenever I did them

@mutanug.17 4 месяца назад

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

@cmd2973 4 года назад

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 3 года назад

@2nies he’s correct though you tool!

@Hassan-hj7pw 2 года назад

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

@xlben10 2 года назад

Really felt it in my lats for this

@patrickbennett439 2 года назад

I think il try this style of row, ive always liked the old/improper way. I didnt like some of the other new ways ive tried, but this is actually it, the way i can tell il like it. I just tried it on the couch for a feel test. Yep. Thanks

@HandE2Go Год назад

idk i prefer the bench but you did bring up some good points, which is lead with your elbow not your bicep/tricep, and avoid torsion of the lower back..

@artymunoz5060 Год назад

I did the rows with my knee on the bench also and when I went heavy. It really irritated my hip Thanks for showing me this

@souagali7912 2 года назад

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

@crystalclaire15 3 года назад

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

@TheCarson65 3 года назад

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 3 года назад

@@TheCarson65 me too tf

@Boldo921 3 года назад

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

@alexreyes7237 3 года назад

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

@IsaacCordingley Год назад

So much better than the awkie version cheers

@MysticHHi 2 года назад

im feeling it more in my triceps and shoulder

@mfyameen Год назад

Please make more of these form check videos 🙏🏾

@3xplorercr2zy Год назад

Was doing them today and felt like I wasn’t doing them right. Checked in with this video and yea I was doing them all kinds of wrong.

@Amber-jq3yq 8 дней назад

Thanks for the information

@raypu6378 2 года назад

Thanks bro, this helps a lot

@connormccarthy5873 3 года назад

Thank you for the tip by the way. I was literally doing my rows wrong this entire time swear to God

@MR.M3M344 Год назад

GOD BLESS YOU✝️🙏😁GOD LOVES YOU

@ibeddine 3 года назад

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

@aaliyahlee5661 3 года назад

So my workout routine shows it with the knee on the bench. I'm glad to know that this video shows correct form lol

@christophersebastiao7501 3 года назад

I've been doing it wrong. This is an eye opener. Thank you for this.

@au8438 Год назад

Felt the difference from knee being off bench instantly, this video is a game changer

@davetheman2615 7 месяцев назад

thanks guys great video, i was doing this wrong

@djibsking4051 2 года назад

Thanks a lot. Ijust come from the gym and I was doing all of these misrakes.👍😉

@quintonconoly 11 месяцев назад

Thanks

@yashrocky9187 2 года назад

A very important question- While doing dumbell rows,barbell rows what should be my spine position ? Should it be little anterior pelvic tilt or simply neutral ? I have seen many people doing back exercises with an arch in the back (like anterior pelvic tilt ). So my question is the spine should simply be in neutral position (straight) or should have an arch like position ?

@nicole10799 3 года назад

Thanks for the video!! I was doing the first wrong form for the longest!

@hemasingh4617 3 года назад

Thank you for correcting

@bench-xpress 3 года назад

Thanx guys 🤓

@AryanSharma-hs8nv Год назад

Thank you sensei

@Mr_Puh Год назад

Very informative, thank you!

@johanbee8757 2 года назад

Looks weird at first, then when i tried it..... Felt my back really nice.

@lukaszzz365 Год назад

Nice bicep exercise.

@BigHeadBob 3 года назад

Now I'm ripped!

@SilvanaFit Год назад

Well done! Thanks!!!

@littlejohny9545 3 года назад

Very very thank you man It was really helpful

@beng9886 Год назад

Great video thank you!

@priyansu8156 7 месяцев назад

Thank you ❤️

@TirepatchKing 8 месяцев назад

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.

@BelegaerTheGreat 2 года назад

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.

@2BuckGeo Год назад

Thanks brother

@mitri4939 2 года назад

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 Год назад

Did you change anything since this comment?

@r0mediddy 8 месяцев назад

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

@annas8308 2 года назад

Awesome form check!

@MrSywin 3 года назад

I feel 1:54 is the key bit from this video. Make sure you don't use the biceps, but try to raise the elbow first.

@tylermarshall5350 3 года назад

Great video, learned a lot thank you

@drassman7957 Год назад

Fire 🔥 best video I watched yet

@TightLifeStory 7 месяцев назад

... you didn't see much in your life, i guess

@JohnPaoloGurtiza 2 года назад

Thank you

@donezo1558 11 месяцев назад

I feel it in my lats way more than when I had my knee on the bench

@josephariate3173 3 года назад

Thanks very informative.

@fialra1 Год назад

The guy in a black shirt has the same level of enthusiasm I had in Chemistry classes.

@Ve-suvius 3 года назад

Great video.

@kwamd.1461 3 года назад

This was helpful. Appreciate it!

@MrLennybach 4 года назад

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

@aleksandardjordjevic2729 3 года назад

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 3 года назад

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

@lisagre6063 2 года назад

really helpful. thank you

@copaminecombat 2 года назад

Rows train the rear delt as well, should have included that information. Other than that minor complaint, good video.

@sitkuro4174 7 месяцев назад

That’s helpful thank you

@JeffBitler 5 лет назад

Yes, yes, yes! So glad I found the MH channel! Your tips are like gold! Love it!

@mattywillmott2152 2 года назад

helped so much

@2spiderjadeiteleiaweb 2 года назад

Awesome video! I learned a lot from it 😁

@sawkmicoc4287 3 года назад

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

@OokileyGMR 3 года назад

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