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Back (pull)dumbbellMain Workout · 3 sets · 10/side reps

Single-Arm Dumbbell Row

Flat back, brace on a bench or knee, pull the dumbbell to your hip without rotating your torso.

📷 Practice with camera coach

Muscles worked

FRONTBACK

Primary movers

Lats

Assisting

BicepsRear delts

Tracked signal

Elbow angle

Reference range

163° → 122°

Reference tempo

~4.4s / rep

How to do it

  1. 1

    Hinge forward with a flat back, one hand braced on a bench or knee.

  2. 2

    Let the dumbbell hang with your arm fully stretched.

  3. 3

    Pull the dumbbell to your hip, elbow close to your body.

  4. 4

    Lower slowly to a full stretch. Finish the set, then switch sides.