Band Resisted Dumbbell Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Resisted Dumbbell Row is a compound pulling exercise that primarily targets the lats while also engaging the biceps as a secondary muscle. Performed with a dumbbell and an added resistance band, it increases tension throughout the movement, particularly at the top of the row, promoting greater muscle activation. This exercise helps improve upper back strength, posture, and arm pulling power, while requiring core stability to maintain proper form during each repetition.
How to Perform
Secure a resistance band under your feet or a stable anchor point and hold a dumbbell in one hand, looping the band around the dumbbell handle.
Stand with feet shoulder-width apart, knees slightly bent, and hinge forward at the hips, keeping your back flat and core engaged.
Let the dumbbell hang straight down from your shoulder, fully extending your arm.
Pull the dumbbell toward your torso by driving your elbow back, keeping it close to your body and squeezing your shoulder blade toward your spine.
Pause briefly at the top of the movement, maintaining tension from the band and a strong contraction in your lats.
Slowly lower the dumbbell back to the starting position, fully extending your arm while controlling the resistance from the band.
Repeat for the desired number of reps, then switch to the other arm.
Maintain a neutral spine and avoid rounding your back throughout the exercise.
Keep your movements controlled and avoid using momentum to lift the weight.
Focus on engaging your lats and biceps rather than just moving the dumbbell.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back flat and core engaged to protect your spine.
Avoid using momentum; lift the dumbbell slowly and controlled.
Do not flare your elbow out; keep it close to your body.
Focus on squeezing your lats at the top of the row.
Maintain tension in the band throughout the entire movement.
Do not round your shoulders forward during the exercise.
Avoid excessive leaning or twisting of the torso.
Use a weight and band resistance that allow proper form.
Breathe steadily; exhale while pulling, inhale while lowering.
Ensure both arms are trained evenly to prevent muscular imbalances.
How Not to Perform
Do not round or arch your back during the movement.
Do not jerk or swing the dumbbell using momentum.
Avoid flaring your elbows out away from your body.
Do not let the band go slack at any point in the row.
Avoid leaning your torso excessively forward or backward.
Do not shrug your shoulders while pulling the dumbbell.
Do not lock your knees or keep them completely straight.
Avoid gripping the dumbbell too tightly, which can strain forearms.
Do not rush through repetitions; maintain controlled tempo.
Avoid twisting your torso to lift the weight; keep core stable.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
