Hovering Dumbbell Row
- Primary musclesMiddle Back
- EquipmentDumbbell
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Phase 1 -
02Phase 2 -
03Phase 3 -
04Phase 4
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Hovering Dumbbell Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsPlace a dumbbell on the floor and get on all fours with your hands under your shoulders. Grip the dumbbell with one hand.
Keep a 90-degree angle between your torso and thighs and lift your knees a few inches off the floor.
Balance on your toes and your free hand. Pull the dumbbell toward your lower abdomen.
At the top, draw your shoulder blade toward your spine, with your elbow pointing toward the ceiling.
Lower the dumbbell under control and alternate arms.
Keep your hips level and do not twist your torso. If you tip over, put your knees back on the floor.
Use a light weight until you can hold the hover steadily for the whole set.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.