Dumbbell Rows
Looping clip from the Homie Fit app
Exercise · Back AI form check
Dumbbell Rows
- Strength
- No jumping
- Standing
Difficulty
Beginner
Standard set
12reps
Intermediate level in the app
Calories
≈ 49kcal
10 min · 70 kg / 154 lb
Equipment
Dumbbells
How to do it
- 1
Hinge forward with a flat back, dumbbells hanging below your shoulders.
- 2
Pull the weights toward your hips, squeezing your shoulder blades.
- 3
Lower slowly.
Lead with your elbows.
Muscles worked
- Back
- Arms
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 21 | 25 | 29 | 33 |
| 10 min | 41 | 49 | 57 | 65 |
| 20 min | 83 | 98 | 114 | 130 |
| 30 min | 124 | 148 | 171 | 195 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Lower back
Variations
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Homie Fit Get live feedback on your form
Point your phone at yourself: the Homie Fit form check counts your reps and tells you when to go deeper. It runs on your phone; no video leaves it.
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