less raw stimulus than barbell row but better isolation
allows correcting strength and development asymmetries
Execution
Place one hand and same-side knee on a bench. With the other hand, hold a
dumbbell with arm fully extended toward the floor. Maintain a neutral spine or
slight upper back rounding. Brace your trunk.
pull the dumbbell up toward your hip, leading with the elbow
keep your elbow close to your body for more lat engagement
control the lowering phase to maximize stretch at the bottom
maintain your hinge position throughout the movement
When the weight gets heavy, use body English to cheat the weight up. Focus on
the negative portion, slowing down the eccentric phase. Benefits from higher rep
ranges compared to barbell rows.
Purpose
excellent lat, rhomboid, and rear delt developer
less raw stimulus than barbell row but better isolation
allows correcting strength and development asymmetries
Execution
Place one hand and same-side knee on a bench. With the other hand, hold a
dumbbell with arm fully extended toward the floor. Maintain a neutral spine or
slight upper back rounding. Brace your trunk.
pull the dumbbell up toward your hip, leading with the elbow
keep your elbow close to your body for more lat engagement
control the lowering phase to maximize stretch at the bottom
maintain your hinge position throughout the movement
When the weight gets heavy, use body English to cheat the weight up. Focus on
the negative portion, slowing down the eccentric phase. Benefits from higher rep
ranges compared to barbell rows.