Dumbbell High Row

All so-called rows or rowing exercises primarily involve pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brought into a (nearly) horizontal position so gravity can provide the appropriate resistance. In this variation, you do this by bending forward over a bench, supported by one arm.

The difference from the normal dumbbell row is that in the high row, the elbows are pulled upward and outward rather than alongside the body (shoulder abduction). The hands are therefore in a pronated position, with the palms facing downward/backward.

Because the upper arm is pulled backward at a right angle to the torso, the deltoid (especially the rear deltoid) and the smaller rotator cuff muscles, which stabilize the shoulder, play a greater role here.

Dumbbell high row execution

1
Choose dumbbells of the appropriate weight.
2
Place a bench in the incline position.
3
Step over the bench and lie down by placing your feet backward one at a time until your chest is resting on the bench. Your face should extend beyond the bench.
4
Let your arms hang almost fully extended, with your palms facing backward (toward your feet). This is your starting position.
5
Pull your elbows upward and outward.
6
Controlled, return your arms to the starting position.

Dumbbell high row

Latissimus dorsi (the large back muscle)
Deltoid ('delta-shaped' shoulder muscle, especially the rear deltoid)
Trapezius (trapezius muscle, especially the middle fibers)
Rhomboids (rhomboid-shaped muscle beneath the trapezius)
Biceps brachii, brachialis and brachioradialis (flexion of the arm)
Rotator cuff (stabilizing shoulder muscles: supraspinatus, subscapularis, teres major, teres minor)
Core muscles (stabilize the torso)

Dumbbell high row technique

Focus primarily on bringing your elbows upward. Remember that the latissimus dorsi, the large back muscle, pulls on the upper part of the upper arms to bring them backward. It has no role in flexing and extending the arms. The same applies to the shoulders, which rotate the upper arms backward in this variation.