Back to Exercises
Beginner
Dumbbell Row
Great unilateral exercise for back development
backDumbbellBench
Instructions
- 1Place one knee and hand on bench, other foot on floor
- 2Hold dumbbell in free hand with arm extended
- 3Keep back flat and parallel to floor
- 4Pull dumbbell up to hip, keeping elbow close to body
- 5Squeeze back muscles at top
- 6Lower with control to starting position
Coaching Cues
- Keep back flat throughout movement
- Pull toward hip, not shoulder
- Keep elbow tucked close to body
- Focus on back contraction, not arm pull
- Control the negative phase
Common Mistakes
Rounding back
Fix: Focus on flat back position, reduce weight
Twisting torso
Fix: Keep shoulders square to ground
Using momentum
Fix: Strict form, no swinging
Breathing
Exhale as you pull up, inhale as you lower
Recommended Reps
3-4 sets of 8-12 reps per side
Safety Notes
- • Keep back flat to avoid strain
- • Start with lighter weight
- • Control movement at all times
