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Intensity: Vigorous 
Plane of Motion: Frontal
Equipment: Dumbbell
Target Muscle: Back
Dumbbell Hammer Rows 
  • Using a Dumbbell leaning on a bench


  • With a comfortable working weight 


  • Sitting on your heels or toes comfortably, keeping a tight core and neutral spine  


  • Bending your hips at a 90-degree angle, holding dumbbell with a hammer grip


  • Keeping the Dumbbell slightly farther than shoulder width apart


  • Safely pull the dumbbell toward the bottom of the chest/underpit while keeping your time under tension


  • As you complete your full range of motion slowly bring the weight back down to the starting position


  • Once completing a repetition repeat process

Before                           After 

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