A back row exercise is a fundamental pulling movement designed to strengthen the muscles of the upper body’s posterior chain. Including rowing helps create muscular balance, countering the focus on pushing movements in daily life and common exercises. Developing these muscles supports better shoulder stability and counteracts the tendency toward a rounded-shoulder posture often associated with prolonged sitting.
Muscles Targeted by Rowing
The primary muscle group activated during a rowing movement is the Latissimus Dorsi, often called the lats, which are the large, V-shaped muscles extending down the sides of the back. These muscles are the major drivers for pulling the arm toward the torso. Deep within the upper back, the rhomboids and the middle and lower trapezius muscles also work intensely to retract and stabilize the shoulder blades during the pull.
The exercise also recruits several secondary, or synergistic, muscle groups to assist with the movement and maintain stability. These helpers include the biceps brachii and brachialis, which flex the elbow, and the posterior deltoids on the back of the shoulder. Furthermore, the erector spinae muscles along the spine and the abdominal muscles engage to keep the torso rigid and stable throughout the entire range of motion.
Performing the Standard Dumbbell Row
The single-arm dumbbell row is a highly effective variation that allows for a deep stretch and a focused contraction on one side of the body. To begin, place a dumbbell on the floor next to a flat exercise bench. Position your supporting knee and hand on the bench, ensuring the hand is directly under the shoulder and the knee is under the hip to create a stable base. The non-supporting foot should be firmly planted on the floor, and the torso should remain parallel or slightly above parallel to the floor.
Grip the dumbbell with a neutral grip, meaning the palm faces the bench, allowing the weight to hang with the arm fully extended toward the floor. This starting position allows the shoulder blade to protract, or stretch forward, creating a pre-stretch in the lat muscle. The initial movement involves pulling the dumbbell upward by driving the elbow toward the ceiling and slightly back toward the hip.
The pull continues until the dumbbell reaches the side of the torso, roughly at the height of the waist or lower chest, and the working shoulder blade is fully retracted. At the top of the movement, the back muscles should be squeezed to maximize the contraction. Slowly and deliberately return the dumbbell to the starting position, controlling the weight all the way down until the arm is fully extended again.
Key Form Cues and Error Correction
A common error to avoid is using momentum, which appears as a jerking motion to heave the weight upward. This shift transfers the load away from the target back muscles and engages the lower back and hips unnecessarily, reducing the exercise’s effectiveness. Instead, choose a weight that allows for a controlled, deliberate tempo during both the lifting and lowering portions of the repetition.
It is important to maintain a neutral spinal position throughout the entire set, which means the lower back should not round or excessively arch. A helpful cue for this is to keep the gaze fixed on a spot on the floor a few feet ahead, ensuring the neck remains aligned with the spine. The supporting hand and knee on the bench should press firmly into the surface, actively stabilizing the body and preventing the torso from rotating as the weight is pulled.
To maximize back muscle engagement and minimize reliance on the biceps, initiate the pull by retracting the shoulder blade first. Think of the hand as a hook rather than the primary pulling force. The elbow should stay relatively close to the body, pulling in an arc toward the rear hip rather than flaring out to the side.
Allow the shoulder to fully stretch forward at the bottom of the movement. As the weight is lifted, actively depress the shoulder—pulling it away from the ear—to ensure the upper trapezius does not dominate the action.