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Dumbbell exercises
Last reviewed: 04.07.2025
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This dumbbell exercise strengthens your back – and more. It improves muscular endurance in your hips, stretches your hamstrings, and stabilizes your glutes and lower back.
The result: Improved endurance in sports that put stress on the back, such as rock climbing. An added benefit: Improved endurance in the hip muscles will prevent form from deteriorating during long, exhausting runs. Incorporate dumbbell rows into your routine and perform them for a week. Perform single-leg rows for 2 weeks and rows and presses for weeks 4 and 5. Perform 2 sets of 12-20 reps to build endurance. If you’re only interested in strengthening your back muscles, perform only 8-12 reps.
Easy Level: Dumbbell Row
Standing position, hold dumbbells in front of your thighs, knees slightly bent. Bend forward, torso almost parallel to the floor. Bring the dumbbells to the lower part of the chest. Fix in this position, then slowly lower them until the arms are fully straightened.
Intermediate: One-Arm Dumbbell Row While Standing on One Leg
Same movements as the basic deadlift, but hold the dumbbell in only one hand and stand on one leg. Perform half the reps, then switch to the other hand. When you finish the set, switch legs.
Advanced: One-Arm Single Leg Row
The start is the same as the previous exercise, but as you lift the dumbbell, hold it close to your body and straighten up to a standing position. Press the dumbbell over your head, lock in place, then reverse the movement to return to the starting position.
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