horizontal pull
Single-Arm Dumbbell Row
back · biceps · core
dumbbell · bench · beginner
How to do it
- 1Brace one hand and knee on a bench, holding a dumbbell in the other hand.
- 2Row the dumbbell to your hip, then lower fully.
What to think about
- Keep your shoulders square to the floor.
What usually goes wrong
- Twisting the torso to lift more weight.
Worth knowing
- Brace on something solid. A bench that slides mid-set is the usual way this ends badly.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Holding your breath through a heavy rep raises blood pressure sharply, which matters most for people carrying cardiovascular risk.
- Free weights carried over the head or trunk need a spotter or a catch mechanism, and equipment needs checking before it is loaded.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.