Setup & Positioning
"Stand beside a bench, placing your left hand and left knee on the bench for support. Hold a dumbbell in your right hand with your arm extended toward the floor, palm facing your torso. Keep your back flat, core braced, and neck in line with your spine."
Key point: “Your torso stays still—the only movement should be your arm pulling the weight.”
Execution
"Pull the dumbbell toward your ribcage by driving your elbow straight back, keeping it close to your side. Pause briefly at the top, then lower the dumbbell under control until your arm is fully extended."
Where You Should Feel It
- Lats and mid-back muscles during the pull
- Rear delts and traps assisting
- Core muscles stabilizing your body position
Where You Shouldn’t Feel It
- Lower back strain from twisting or rounding
- Neck tension from looking up
- Shoulder discomfort from letting the arm hang too far forward
Breathing
"Exhale as you row the dumbbell up, inhale as you lower it back down."
Common Mistakes to Avoid
- Twisting the torso – Keep your shoulders square to the floor.
- Using momentum – Pull in a smooth, controlled motion.
- Letting the elbow flare outward – Keep it close to your side.
- Overreaching at the bottom – Maintain shoulder control.
