Three Point Row
The three point row is a dumbbell row where one hand rests on a bench, so your body is held steady on three points of contact: two feet and one hand. It builds the lats and rhomboids in your back, with help from the biceps. The bench support makes it a good choice for beginners learning to row with a flat back, and for anyone who wants to focus on pulling rather than balancing.
Muscles worked
The Three Point Row mainly works your lats and rhomboids, with your biceps helping.
Setting up
- Stand beside a flat bench with your feet about hip-width apart. Pick up the dumbbell in one hand and place the other hand flat on the bench, directly under your shoulder.
- Hinge forward by pushing your hips back, with a soft bend in your knees, until your back is close to parallel with the floor. Keep your back long and flat, not rounded.
- Let the dumbbell hang straight down from your shoulder with your arm fully extended. Look at a spot on the floor just ahead of the bench so your neck stays in line with your spine.
- Square your hips and shoulders towards the floor and spread your weight evenly through both feet.
How to do the Three Point Row
- Take a breath in and brace your stomach as if you were about to be nudged, so your back stays flat throughout.
- Start the pull by drawing your shoulder blade back and slightly down towards your spine, before your arm bends.
- Drive your elbow up and back towards your hip, keeping it close to your side, and bring the dumbbell to the side of your lower ribs or hip.
- Pause for a second at the top and squeeze your shoulder blade towards your spine, keeping your torso still.
- Lower the dumbbell slowly over two to three seconds until your arm is fully straight again, letting your shoulder blade stretch forward at the bottom.
- Complete all your reps on one side, then switch hands and repeat the same number on the other side.
Form tips
- Think about pulling with your elbow, not your hand. Imagine the dumbbell is a hook on the end of your arm and your elbow is doing the work.
- Aim the dumbbell towards your hip rather than your chest. This line of pull lets your lats do more of the work.
- Keep your hips and shoulders level and pointing at the floor. If your chest twists up towards the ceiling, the weight is too heavy.
- Keep the back of your neck long by looking at the floor rather than craning up to a mirror.
- Choose a weight you can pause with at the top for a full second. If you cannot hold it still, go lighter.
Common mistakes
Twisting the torso to heave the weight up
Keep your chest pointing at the floor and your shoulders level with each other. Drop the weight by a few kg and pause at the top of every rep so you cannot rely on momentum.
Rounding the back
Brace before each rep and keep your chest proud, with your head in line with your spine. If your back rounds as you lower the weight, the dumbbell is too heavy or you are hinging too low.
Pulling with the arm only
Start every rep by moving your shoulder blade back towards your spine, then let your elbow follow. If you feel mostly your biceps working, think elbow to hip rather than hand to chest.
Short, half-range reps
Let your arm fully straighten at the bottom, then pull until your elbow passes your back. Use a lighter dumbbell so you can get the full range with control.
Sets and reps
| Build strength | 4-5 sets of 5-6 reps per side with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps per side, with a one-second pause at the top and 60-90 seconds rest. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps per side with a lighter weight, resting 45-60 seconds, as part of a full-body session. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Three Point Row alternatives
Machine taken, or want some variety? These work the same main muscles.
Three Point Row FAQs
What weight should I start with for the three point row?
Start with a dumbbell you can row for 10 controlled reps with a one-second pause at the top and no twisting. For many beginners that is somewhere around 6-12 kg, but it varies a lot. Add weight only when every rep looks the same as your first.
Why do I feel the three point row in my biceps and not my back?
This usually means you are pulling with your hand instead of driving your elbow back. Start each rep by pulling your shoulder blade towards your spine, then guide your elbow to your hip. A lighter weight and a slower lowering phase also help you feel your back working.
Should the dumbbell go to my chest or my hip?
Row it towards your hip, or the side of your lower ribs, with your elbow staying close to your body. This follows the natural line of the lats. If it hurts anywhere as you row, stop and get it checked.
Track your Three Point Row progress
GymTracker builds your plan, pre-fills the weight from last time and tells you when to go up. Free.
Start free