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Lesson 05 · Intermediate
Single-arm dumbbell row
Form cues
- Brace one hand on a bench or thigh.
- Pull the elbow toward the back pocket.
- Lower without rotating the chest.
Common mistakes
- Twisting to pull higher.
- Shrugging the shoulder.
- Dropping the weight quickly.
Intermediate adjustment
Regression: use a lighter dumbbell or standing band row. Progression: add a brief pause at the top or increase load while the torso stays quiet.
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 long and still.
- Draw the elbow toward your back pocket without turning the chest.
- Lower slowly until the arm is long again.