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Dumbbell row
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Latissimus dorsi· HighRhomboids· HighTrapezius· MediumBiceps brachii· Medium
One-arm dumbbell row on bench.
Target muscle
Latissimus dorsiRhomboidsTrapeziusBiceps brachii
Equipment needed
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Step-by-step guide
- 1Place one hand and knee on a bench, back flat and parallel to the floor, other hand holding a dumbbell.
- 2Brace the core and shoulder blade, keep the head neutral.
- 3Row the weight toward the hip by driving the elbow back, squeezing the back.
- 4Lower under control until the arm is nearly straight; finish reps, then switch sides.
Safety notes
Giữ lưng thẳng song song sàn, chống tay-gối lên ghế đỡ lưng.
Kéo khuỷu sát thân về hông, không xoạc ra.
Không xoắn cột sống để kéo cao hơn.
Correct form tips
- Keep the back flat, don't twist the torso.
- Pull with the elbow and back, not by jerking the arm.
- Keep the elbow close, row to the hip not the armpit.
Mistakes to avoid (injury risk)
- Twisting the torso for momentum → less effect, back strain.
- Rounding the back → injury risk.
- Pulling with the biceps → wrong target muscles.