Dumbbell Row
Trains the upper back. You need a dumbbell. 14 of our free programs use it, across 79 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Dumbbell Row
These numbers are counted from the programs themselves, not averaged off the internet.
14of our 50 programs use it
3×10–12the shape they run most (23 sessions)
1:30typical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5/3/1 Triumvirate | Bench — 5s week, Bench — 3s week +2 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 5/3/1: Boring But Big | Bench — 5s week, Bench — 3s week +2 | 5×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 60-Day Cut | Full Body A | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Candito 6 Week Strength | W1 — Upper, W2 — Upper +3 | 2×10 1×8 1×61×10 2×8+2 more on the program page | Fixed weights |
| Dumbbell Only Full Body | Full Body B | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL: Jacked & Tan 2.0 | Upper — OHP | 1×15 3×15+ AMRAP1×12 3×12+ AMRAP+3 more on the program page | Fixed weights |
| Juggernaut Method 2.0 | OHP — Accumulation — Tens Wave, OHP — Intensification — Tens Wave +14 | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Back & Shoulders Hypertrophy | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHUL | Upper Hypertrophy | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Upper | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout A — Phase 1 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Twice-A-Day | PM — Back & Biceps Pump | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Max Effort Upper, Repetition Upper | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Dumbbell Row progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Dumbbell Row trains
Technique
How to do the Dumbbell Row
- Place your left knee and left hand on a flat bench, holding a dumbbell in your right hand with your arm fully extended toward the floor. Keep your back flat and parallel to the floor.
- Pull the dumbbell up toward your torso by bending your elbow and driving it toward the ceiling, keeping your arm close to your body.
- Squeeze your shoulder blade at the top of the movement, then lower the dumbbell back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep your back flat and avoid rotating your torso as you pull the dumbbell up.
- Lead with your elbow rather than your hand to maximize upper back engagement.
- Exhale as you pull the dumbbell up and inhale as you lower it back down.
- Avoid using momentum; perform the movement slowly and with control.
Substitutes
Swap Dumbbell Row for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Dumbbell Row for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.