Dumbbell Dead Row

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Gluteus Maximus
• Biceps Femoris

Equipment

• Dumbbells

Technique

1. Place two dumbbells on the floor and stand between them, feet hip width apart.
2. Push the hips back, keep the spine neutral and lean the torso almost level with the floor, then take hold of the dumbbells.
3. Row both dumbbells from the floor to the lower ribs in one strong pull.
4. Lower them back to the floor and let them come to a full stop before the next rep.

Cues

• Reset your back position on every rep while the weights rest.
• Pull the elbows back and squeeze the shoulder blades together.

Common mistakes

• Rounding the lower back to reach the weights.
• Standing up taller with every rep.
• Bouncing the dumbbells off the floor.

Variations

• Underhand Dumbbell Dead Row

Alternatives

• One-Arm Dumbbell Row
• Chest-Supported Dumbbell Row
• Barbell Row