# Dumbbell Row

The one-arm row — knee and hand braced on the bench, pull the dumbbell
from a dead hang to the ribs.

- **Category:** Main circuit
- **Type:** Free-weight horizontal pull (dumbbell)
- **Targets:** Lats, mid-back, biceps
- **Prescription:** 3 × 8–12 per side
- **Defaults:** 3 × 8 weighted

## Setup

Put the same-side knee and hand on a bench, the other foot planted on
the floor. Back flat and parallel to the ground, dumbbell hanging
straight down from the shoulder.

## Execution

1. Pull the dumbbell up and back toward the hip until the elbow passes
   the ribs.
2. Squeeze the shoulder blade at the top.
3. Lower to a full hang and stretch. Finish the set, then switch sides.

## Cues

- The elbow leads; the hand just holds on.
- Shoulders stay square to the floor — no twisting to hoist the weight.
- Long neck, eyes down; the back stays flat.

## Common Mistakes

- Rotating the torso open at the top of each rep.
- Pulling with the biceps instead of driving the elbow back.
- Cutting the stretch short at the bottom.

## Progression

Heavier dumbbells while the torso stays quiet; pause each rep at the top
for a stricter mid-back stimulus.
