Dumbbell Squat Row
The Dumbbell Squat Row is a compound exercise that mainly works the quads and back, with help from the glutes & hips and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Squat Row Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
How to do the Dumbbell Squat Row
Setup
Stand with feet wider than shoulder-width, toes turned slightly outward, holding a pair of dumbbells in each hand.
Movement
Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor, maintaining an upright torso.
At the bottom of the squat, maintain an isometric hold.
Row one dumbbell upward while keeping your torso stable and your elbow tracking close to your side.
Lower the dumbbell back to the starting position and repeat the row with the opposite arm.
Press through your heels to return to a standing position.
Form Tips
Keep your back straight, chest elevated, and core engaged throughout the entire movement.
Ensure the movement remains controlled, avoid twisting at the torso while rowing.
Dumbbell Squat Row FAQs
What muscles does the Dumbbell Squat Row work?
The Dumbbell Squat Row mainly works the quads and back, with help from the glutes & hips and lower back. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Dumbbell Squat Row?
Dumbbells.
Is the Dumbbell Squat Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.