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dumbbell horizontal pull Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Single-Arm Dumbbell Row
Primary Muscles: lats, upper back
Secondary Stabilisers: biceps, rear deltoid, core
DEFAULT REP RANGE
8-12 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Support your non-working hand on a flat bench or dumbbell rack with a staggered stance.
- Keep your spine flat and avoid twisting your torso as you pull.
- Sweep the dumbbell back in an arc toward your hip pocket rather than straight up to your shoulder.
- Allow a slight scapular stretch at the bottom of each rep.