Exercise Library
RLE Dumbbell Row
With a dumbbell in one or both arms, place the top of one foot on a bench or box behind you, and hinge forward at the hips while supported on a single leg. Perform rows, focusing on stabilizing the body and squeezing the shoulder blades back and down at the top. Generally when rowing with one arm, the weight should be on the side opposite the support leg.
Purpose
The RLE dumbbell row is for strength and/or hypertrophy in the back, shoulders and arms, but has the added element of balance and hip and foot stability. It will limit the loading to some degree depending on the balance and stability of the athlete, but is an easy way to increase the increase the effects of a single exercise. It’s a more stable version of the single-leg dumbbell row.
Programming
Reps of 8-20 are typical like with most row variations.
Variations
RLE rows can be done with essentially any weighted implement from dumbbells, kettlebells, a barbell, sandbag, T-bar, etc., and with one or two arms; with a single arm, they can be done contralaterally or ipsilaterally; and the trunk can be held at different angles.
Purpose
The RLE dumbbell row is for strength and/or hypertrophy in the back, shoulders and arms, but has the added element of balance and hip and foot stability. It will limit the loading to some degree depending on the balance and stability of the athlete, but is an easy way to increase the increase the effects of a single exercise. It’s a more stable version of the single-leg dumbbell row.
Programming
Reps of 8-20 are typical like with most row variations.
Variations
RLE rows can be done with essentially any weighted implement from dumbbells, kettlebells, a barbell, sandbag, T-bar, etc., and with one or two arms; with a single arm, they can be done contralaterally or ipsilaterally; and the trunk can be held at different angles.
