Dumbbell Row to Hip

Dumbbell variation that lets each side adjust independently and find a joint-friendly range of motion.

• Compound
• Dumbbell
• Beginner

How to do it

• Position both dumbbells symmetrically before starting
• Control each side without letting the dominant side lead
• Keep wrist, elbow, and load aligned

Sets, reps and tempo

Ranges: 8–12 per arm · 1–2 RIR

Tempo: Pull for 1 s to your hip, lower for 2–3 s with a lat stretch

Common mistakes

• Banging the dumbbells together and losing tension
• Compensating for asymmetry by rotating the torso

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Single-Arm Dumbbell Row
• Chest-Supported Machine Row
• Lat Pulldown
• Barbell Row