pull Pattern
One-Arm Dumbbell Row
Primary Targetback
Equipmentdumbbells / gym
SETUP & EXECUTION
Initial Phase
- 01Place one knee and hand on a bench for support.
- 02Flatten heavy back like a table top.
- 03Let the working arm hang fully extended.
Movement Phase
- Pull the dumbbell toward your hip pocket.
- Keep elbow close to ribs.
- Lower until you feel a lat stretch.
Form Deviation Analysis
- ×Rotating the torso excessively to throw weight up.
- ×Pulling toward the shoulder instead of the hip.
- ×Rounded spine.