Dumbbell in & Out Row
The Dumbbell in & Out Row is a compound exercise that mainly works the back, with help from the shoulders, biceps and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell in & Out Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii); Spinal Erectors (erector spinae)
How to do the Dumbbell in & Out Row
Setup
Stand with feet hip-width apart, holding a pair of dumbbells with a neutral grip (palms facing each other).
Hinge at your hips while keeping your back flat and your chest up until your torso is nearly parallel to the floor.
Movement
Narrow Row: Begin by pulling the dumbbells toward your torso, keeping your elbows tucked close to your ribcage. Squeeze your shoulder blades together at the top, then lower the weights back down.
Wide Row: On the next repetition, perform the row by bringing your elbows out to the sides (away from your body) to target the upper back and rear deltoids. Squeeze at the top and lower the weights back down.
Repeat: Alternate between the narrow pull and the wide pull for the duration of the set.
Maintain a neutral spine and engage your core throughout the entire movement to protect your lower back.
Dumbbell in & Out Row FAQs
What muscles does the Dumbbell in & Out Row work?
The Dumbbell in & Out Row mainly works the back, with help from the shoulders, biceps and lower back. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Dumbbell in & Out Row?
Dumbbells.
Is the Dumbbell in & Out Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell in & Out Row go on?
It belongs on pull day in a push/pull/legs routine.
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