Seated Dumbbell Row

The seated dumbbell row is an isolated single-joint exercise that targets your middle and upper back.


  1. 222_A
    Begin in a seated position with a dumbbell in each hand with palms facing each other. Bend slightly forward at your hips.
  2. Seated Dumbbell Row
    Squeeze your shoulder blades together, while simultaneously driving elbows past your back as you pull the dumbbells to your sides. Pause and slowly return the weight back to the starting position.

Trainer’s Tips

  • Keep your legs stable and shins vertical throughout the movement.