One-Arm Dumbbell Row

The best back-builder for learning to actually feel your lats work.

Preparación

1. One knee and same-side hand on the bench; other foot planted wide.
2. Espalda flat like a table, dumbbell hanging straight down.

Cómo Hacerlo

1. Row the dumbbell toward your hip pocket — not your armpit.
2. Lead with the elbow; keep the shoulder away from your ear.
3. Squeeze the shoulder blade at the top for one segond.
4. Lower long and controlled — get the stretch.

Respiración

Exhale as you row, inhale as you lower.

Errores Comunes

• Twisting the torso to heave the weight — the table doesn't tilt.
• Rowing to the chest — hip pocket puts it in the lats.
• Shrugging — pull the shoulder DOWN and back.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.