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TRAIN THE SAME BODY PART

ALL BACK EXERCISES

01Pull-Up4 × 5–802Lat Pulldown4 × 8–1003Dumbbell Row4 × 10 / side04Seated Cable Row3 × 10–1205Chest-Supported Row3 × 8–1006Straight-Arm Pulldown3 × 1207Face Pull3 × 12–1508Reverse Fly3 × 12–1509Back Extension3 × 1210Dumbbell Shrug3 × 10–1211Barbell Bent-Over Row4 × 6–812T-Bar Row4 × 8–1013Pendlay Row3 × 6–814Single-Arm Cable Row3 × 10 / side15Meadows Row3 × 8–10 / side16Neutral-Grip Pulldown3 × 10–1217Wide-Grip Pulldown3 × 8–1018Rack Pull3 × 6–819Good Morning3 × 8–1020Scapular Pull-Up3 × 10–12

UPPER BODY / PULL

Dumbbell Row

A supported pulling movement that develops the upper back and teaches shoulder-blade control.

SETS / REPS4 × 10 / side
REST75 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Dumbbell Row reference. Follow the setup, controlled working path, return, and reset with the same form.

Dumbbell Row technique — set position

01SETBuild a stable starting position.

Dumbbell Row technique — brace position

02BRACECreate tension before moving.

Dumbbell Row technique — lower position

03LOWEREnter the range with control.

Dumbbell Row technique — work position

04WORKMove through the strongest path.

Dumbbell Row technique — return position

05RETURNControl the return phase.

Dumbbell Row technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Pull toward the hip
  • Keep ribs tucked
  • Avoid torso rotation
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not jerk the weight or turn the movement into a lower-back swing.
  • Do not shrug the shoulders toward the ears.
  • Do not shorten the return; allow the arms to lengthen with control.

STEP BY STEP

MOVE WITH CONTROL.

  1. Support one hand and knee on a bench; hold the dumbbell in the free hand.
  2. Keep your back long and shoulders square to the floor.
  3. Pull the weight toward your hip while keeping the elbow close.
  4. Pause briefly, then lower until the arm is long without twisting.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.