Row Lifting Exercises at Home

The row is a compound exercise, meaning that it strengthens multiple muscles at once. It targets the middle back, side back, shoulders and biceps. You don’t need to use any special machinery at the gym -- you can perform rows right from the comfort of your own home. As always, check with your doctor before doing rows, especially if you have lower-back problems or a chronic medical condition.

  1. Exercise How-To

    • Always practice proper form when doing rows at home. Stand with a dumbbell in each hand, your palms facing your thighs. Slightly bend your knees and hinge your torso forward at the waist until your back is almost parallel to the ground. Bend your elbows and pull them up and back. Continue lifting the dumbbells until you cannot lift them without rotating your body. Hold the contraction for a few seconds, and then lower the weights back to the starting position. Repeat for a total of 12 repetitions. For optimal results, concentrate on squeezing your back muscles as if you are pinching a pencil between your shoulder blades.

    Variations

    • If you don’t have access to dumbbells, use a barbell, resistance band or low pulley with a v-bar to perform rows. You can also use a row machine if you have one in your home. If desired, perform one-arm rows by resting one knee on a bench and lifting the opposite elbow upward. To better emphasize your bicep muscles, reverse your grip so that your palms are facing upward when you row.

    Tips

    • Do not use your forearms to lift the weights, which builds the forearms rather than the back and shoulders. Your forearms should only hold your dumbbells -- not lift them. Keep your upper torso still at all times, only your arms should move. If desired, perform the row in front of a mirror to help monitor your form and make sure that your trunk and back do not move while you exercise.

    Safety

    • Keep your back in a neutral position when doing rows. Never arch or round your back, which strains the spine and can lead to injury. Contract your abdominal muscles throughout the exercise to help stabilize your spine and ensure proper form. To prevent injury, keep your neck and spine aligned at all times. In addition, never allow your shoulders to droop. Instead, keep your shoulder blades pulled back and down as you do rows.