Exercises / Horizontal pull
Single-arm dumbbell row
Horizontal pull Dumbbell Complexity 4/5
Working position
Setup
One hand and knee on a bench, back flat, dumbbell hanging from the free hand.
Execution
Pull the dumbbell to the ribs keeping the torso still, then lower under control.
Coaching cues
- Torso stays square, no twisting
- Elbow travels back, not out
- Full stretch at the bottom
Common fault
Rotating the torso to lift the weight
Fix: Reduce the load and cue a still ribcage.
Muscles trained
Primary: Latissimus dorsi (lats)Rhomboid major (rhomboids)
Secondary: Biceps brachii (biceps)External oblique (obliques)
Regression and progression
Easier: Seated row machine
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.