back builder rowed one arm at a time with your free hand braced on a bench
one arm frees your torso to rotate, so the shoulder travels further forward
and the dumbbell passes your torso instead of stopping against it, letting the
elbow finish further back than a bar allows
one side at a time, so the set takes twice as long and the total load is lower
than a barbell row
Execution
Place one hand and the same-side knee on a bench. Hold a dumbbell in the other
hand with your arm hanging straight down, spine neutral or your upper back
slightly rounded. Strap up if your grip is what ends the set. Brace your trunk.
let your arm extend and your shoulder travel forward into the stretch
pull the dumbbell to your hip, leading with the elbow
keep the elbow close to your body through the pull
lower it under control, holding the hinge
finish all reps on one side before switching
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.
Purpose
back builder rowed one arm at a time with your free hand braced on a bench
one arm frees your torso to rotate, so the shoulder travels further forward
and the dumbbell passes your torso instead of stopping against it, letting the
elbow finish further back than a bar allows
one side at a time, so the set takes twice as long and the total load is lower
than a barbell row
Execution
Place one hand and the same-side knee on a bench. Hold a dumbbell in the other
hand with your arm hanging straight down, spine neutral or your upper back
slightly rounded. Strap up if your grip is what ends the set. Brace your trunk.
let your arm extend and your shoulder travel forward into the stretch
pull the dumbbell to your hip, leading with the elbow
keep the elbow close to your body through the pull
lower it under control, holding the hinge
finish all reps on one side before switching
When the weight gets heavy, use body English to cheat it up and own the
negative. Keep going until you can no longer perform the lengthened half of a
rep.