BeginnerDumbbellIn the weekly plan
One-Arm Dumbbell Row
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Lats
Also works
- Also works: Biceps
- Also works: Rear delts
In your week
How to do it
Place one hand and the same-side knee on a bench or sofa, back flat.
Hold the dumbbell in the other hand with your arm hanging straight down.
Pull the dumbbell toward your hip, keeping your elbow close to your body.
Lower until your arm is fully stretched.
Form tips
Think of pulling your elbow to the ceiling, not lifting the dumbbell.
Keep your shoulders square; do not twist.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
Intermediate · Dumbbell
Dumbbell Bent-Over Row
- Main target: Lats
- Also works: Traps
- Also works: Rear delts
- Also works: Biceps
- Also works: Lower back
On Thu
In the plan
Front view, bent over
In the plan