Use sturdy chair or coffee table for support
💡 Pro tip: Place one knee and hand on elevated surface for stability
Flat bench and dumbbells
Safety: Keep back flat and core braced throughout movement
The dumbbell row is a fundamental unilateral pulling exercise that builds back thickness and width while correcting muscle imbalances between sides. It allows for a greater range of motion than barbell rows and provides excellent mind-muscle connection for hypertrophy training.
Regressions for building up strength
Uses bodyweight with adjustable angle
Lighter resistance and easier to control
Both arms provide more stability
Progressions for advanced athletes
Explosive pull from dead stop increases power
Adds isometric hold at top
Heavier weight with controlled momentum
Removes lower back from equation for heavier loads
When you can do 12 reps per arm with perfect form for 3 sets without losing back position