How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
One-Arm Dumbbell Row
The home-friendly row. Hand on a bench or a kitchen counter.
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Back · Biceps · Dumbbell
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–4 × 8–12 each.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Hinge, working arm hanging, row to the hip, don’t shrug.
Cues
- Elbow past the torso
- Torso quiet
- Neck long
Common mistakes
- Rotating like a boat
- Pulling to the neck
- Using a bell you cannot control
Home swap
Backpack row
