rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
40 lines
1.1 KiB
Markdown
40 lines
1.1 KiB
Markdown
# Dumbbell Row
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The one-arm row — knee and hand braced on the bench, pull the dumbbell
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from a dead hang to the ribs.
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- **Category:** Main circuit
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- **Type:** Free-weight horizontal pull (dumbbell)
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- **Targets:** Lats, mid-back, biceps
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- **Prescription:** 3 × 8–12 per side
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## Setup
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Put the same-side knee and hand on a bench, the other foot planted on
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the floor. Back flat and parallel to the ground, dumbbell hanging
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straight down from the shoulder.
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## Execution
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1. Pull the dumbbell up and back toward the hip until the elbow passes
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the ribs.
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2. Squeeze the shoulder blade at the top.
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3. Lower to a full hang and stretch. Finish the set, then switch sides.
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## Cues
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- The elbow leads; the hand just holds on.
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- Shoulders stay square to the floor — no twisting to hoist the weight.
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- Long neck, eyes down; the back stays flat.
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## Common Mistakes
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- Rotating the torso open at the top of each rep.
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- Pulling with the biceps instead of driving the elbow back.
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- Cutting the stretch short at the bottom.
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## Progression
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Heavier dumbbells while the torso stays quiet; pause each rep at the top
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for a stricter mid-back stimulus.
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