Exercise · Form & cues
Dumbbell Row (Single Arm) — form guide
Lats · Mid Back · Rear Delts · Biceps. Equipment: Dumbbell + Bench. Difficulty: Beginner.
TEMPO
1-1-3-1
Pull elbow to hip, not shoulder to ear. This cue stops the trap from stealing the rep.
Cues
- Brace one knee + same-side hand on bench
- Spine neutral, parallel to floor
- Pull DB to hip, elbow tight to body
- Full stretch at bottom — let scapula protract
Common mistakes
- Twisting torso to lift heavier
- Pulling to shoulder — trap dominant
Injury notes
Excellent unilateral fix for back asymmetries.
Progression
Add 2kg when 10 strict reps feel like 2 RIR.