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Lesson 03 · Beginner
Supported row
Form cues
- Support one hand on a bench, chair, or thigh.
- Pull elbow toward the back pocket.
- Lower the weight slowly without twisting.
Common mistakes
- Rotating the chest to pull higher.
- Shrugging toward the ear.
- Letting the weight drop quickly.
Beginner adjustment
Regression: use a very light band or perform a standing band row. Progression: add a light dumbbell or pause for one second at the top.
Captions included with approved video
Transcript preview
A full time-coded transcript will publish with the approved demonstration video. Until then, use the written form cues and adjustment above.
Voiceover cues
- Set your support and make your torso feel long and still.
- Draw your elbow toward your back pocket without turning your chest.
- Lower slowly until your arm is long again.