pull pattern · low impact
Supported dumbbell row
Upper back · Biceps
Equipmentdumbbells · bench · gym
Positionsupported
Spacesmall
Levelreturning · intermediate
Set up and move
- Support one hand on a sturdy bench or chair and stagger your feet.
- Let the dumbbell hang below the shoulder.
- Pull the elbow toward the hip and lower with control.
Three useful cues
- Stable support
- Long neck
- Elbow toward hip
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Twisting the torso
- Pulling the shoulder toward the ear
Make it easier
Reduce the demand.
Use a lighter weight or a more upright position.
Make it harder
Add one challenge.
Increase load gradually without changing torso position.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.