Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Biceps, Lats, Lower Back, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Dante Row Overview

The Dante row is a variation of the bent over row and is an exercise used to target the muscles of the back.

The Dante row utilizes a machine to better isolate the back muscles. By using a machine, you also eliminate some of the need for stability, potentially allowing one to train the movement pattern with a greater amount of weight than they could otherwise.

Dante Row Instructions

  1. Utilize a split stance and hinge forward until the torso is almost parallel to the floor.
  2. Grasp the handles of the machine and initiate the movement by driving the elbows behind the body while retracting the shoulder blades.
  3. Pull the handles towards your body until the elbows are at (or just past) the midline and then slowly lower the handles back to the starting position under control.
  4. Repeat for the desired number of repetitions.

Dante Row Tips

  1. Experiment with head position and see which option (looking forward vs. packing the neck) works better for you.
  2. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
  3. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
  4. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
  5. Don’t allow the head to jut forward as you pull.
  6. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.