Train.exerciseLibrary.primaryMuscles

• Latissimus dorsi

Secondary muscles

• Rhomboids
• Middle trapezius
• Posterior deltoid
• Biceps brachii
• Forearm flexors

Technique

• Place one knee and one hand on a bench for support.
• Keep the spine neutral and the chest open.
• Hold the dumbbell with the free hand.
• Pull the dumbbell toward the hip while driving the elbow backward.
• Pause briefly at the top of the movement.
• Lower the dumbbell under control until the arm is fully extended.
• Repeat on the opposite side.

Common mistakes

• Rotating the torso excessively.
• Pulling the dumbbell toward the shoulder instead of the hip.
• Using momentum to lift the weight.
• Rounding the lower back.
• Incomplete range of motion.

Special recommendations

• Focus on moving the elbow rather than the hand.
• Keep the shoulders level throughout the movement.
• Avoid twisting the torso.
• Use a full range of motion for optimal muscle recruitment.

When to use

• Building back thickness.
• Improving unilateral strength.
• Correcting side-to-side imbalances.
• Increasing latissimus dorsi development.

Consider modifications if

• Moderate lower-back discomfort worsens during the exercise.
• Moderate shoulder pain occurs during pulling movements.
• Moderate elbow discomfort increases with loading.
• Proper spinal position cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Chest-Supported Dumbbell Row

  Performed lying on an incline bench. Reduces lower-back involvement and improves stability.

• Kroc Row

  Heavy high-repetition variation. Often used to develop grip strength and back thickness.

• Single-Arm Cable Row

  Provides constant tension throughout the movement and allows precise control.

• Meadows Row

  Performed using a barbell anchored at one end. Increases emphasis on the upper back and lats.