The Dumbbell Row Bilateral is a beginner-friendly dumbbell strength exercise that targets the traps, lats and middle back, with the biceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesTraps, Lats, Middle Back
Secondary musclesBiceps
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Row Bilateral
Stand with a dumbbell in each hand, feet hip-width apart, and a slight bend in the knees.
Hinge at the hips until the torso is at about a 45 degree angle, keeping the back flat and the chest proud.
Let both dumbbells hang straight down beneath the shoulders, palms facing each other.
Pull both dumbbells up to the ribs at the same time, driving the elbows back toward the ceiling.
Squeeze the shoulder blades together at the top with the dumbbells touching the lower-rib line.
Lower both dumbbells under control over 2 to 3 seconds back to the fully extended hanging position.
02 The payoff
Why it earns its spot
Builds back thickness through the lats and mid-back together.
Develops biceps strength alongside the rowing pattern.
Reinforces hinge bracing and core stability under load.
03 Don't do this
Common mistakes
Standing too upright, which turns the row into a high pull and removes the lat engagement.
Rounding the lower back at the hinge, which loads the spine instead of the working muscles.
Yanking the dumbbells up with momentum instead of pulling cleanly with the back.
Letting the elbows flare wide, which shifts work off the lats onto the rear delts only.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Row Bilateral, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
