Pull
Dumbbell One-Arm Row
What it works
Mainly: Lats, Mid-back. Also: Biceps, Grip, Core.
Setup
One hand and one knee on a bench, other foot on the floor, back flat and roughly parallel to the ground.
How it goes
Pull the dumbbell to your hip, keeping the elbow close, and lower to a full stretch.
Two things people get wrong
- Twisting the torso to help the weight up.
- Pulling to the shoulder instead of the hip.
If the kit’s busy
Seated cable row, one arm at a time.
In these programmes
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.