Tsunami Barbell
    Dumbbell Row
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    Compound Movement

    DUMBBELL ROW

    Single-arm horizontal pull that builds unilateral back strength, corrects imbalances, and allows greater range of motion than barbell rows.

    KEY TARGETS
    • Primary MuscleBack
    • EquipmentDumbbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Place one knee and same-side hand on a bench. Opposite foot on the floor, opposite hand holding dumbbell. Hinge at hips until torso is nearly parallel to floor.

    Keep back flat, core braced.

    Execution

    Row the dumbbell to your lower ribs/upper abdomen, driving your elbow back and squeezing your lat at the top. Pause briefly, then lower with control. Complete all reps on one side before switching.

    Exercise technique image

    Key Cues

    • Keep torso angle fixed throughout

    • Pull elbow back, not up

    • Squeeze the lat at the top

    • Control the eccentric: 2-3 seconds down

    • No rotation: torso stays parallel

    Common Mistakes

    • Rotating torso to help lift the weight

    • Pulling with the arm instead of the back

    • Using momentum to swing the dumbbell

    • Not reaching full contraction at the top

    • Standing up during the set

    Programming

    3-4 sets of 8-12 reps per arm. Alternate arms or complete all sets on one side before switching. Great as an accessory after barbell rows or pull-ups.

    READY TO LIFT?

    Add the Dumbbell Row to your next training cycle. The next week can change from what you logged.

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