One move
Dumbbell Rows
How to read ahead. Do to go one move at a time.
Hinge forward with a flat back, supported on a chair or bench to start (free-standing with both bells once the hinge stays flat), and pull the dumbbell toward your hip pocket. Squeeze the shoulder blade back, then lower slowly until the arm is long.
Option. Couch start: one light bell, one hand and knee on a sturdy chair or bench, short range. Next: full range with a one-breath squeeze at the top and a three-second lower. Two-arm bent-over row only once the hinge stays flat without thinking about it. No dumbbells: Inverted Row with bent knees, Band Row, or Superman Pulls. Iron pumper: heavier one-arm supported rows, a two-breath pause at the top, or a slower lower. End the set with a clean rep or two left, not at the shrug. Stop if the low back rounds or aches, the front of the shoulder pinches, or the torso twists to finish the rep.
Show the steps Hide the steps
-
1
Pick your set-up. Supported: one hand and the same-side knee on a sturdy chair seat or bench, bell in the other hand. Free-standing: soft knees, hinge at the hips, a bell in each hand.
-
2
Keep a flat back from head to tail. Brace lightly. Let the working arm hang long under the shoulder.
-
3
Pull the elbow back toward your hip pocket, close to your side.
-
4
Squeeze the shoulder blade back and down at the top. No shrug, and no twisting the chest open.
-
5
Lower slowly until the arm is long again and you feel the upper back stretch.
-
6
Breathe out as you pull, in as you lower. On one-arm rows, finish the set and then switch sides.