DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Support one hand and the same-side knee on a bench or a sturdy chair seat; the other hand holds a dumbbell hanging straight down, back flat.
- 02
Retract the shoulder blade and bend the elbow to pull the dumbbell toward the hip, keeping the elbow close to the body.
- 03
Pause briefly at the top, then lower under control until the arm is straight.
- 04
Complete the prescribed reps on one side, then switch to the other.
Common mistakes
- Rotating the torso for momentum.
- Only shrugging instead of rowing.
- Letting the dumbbell pull the shoulder too far forward on the way down.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceBarbell Bent-over Row
Equipment needed: Dumbbell, Bench
When it applies: Use when there is no barbell, or to take load off the lower back. One side at a time — log each side. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- Instead of this exercise, doInverted Row (table or bar)
Equipment needed: Pull-up bar
When it applies: Use when no dumbbells are available. A pull-up bar or a table edge you have checked is solid and stable; bodyweight only. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceSeated Cable Row
Equipment needed: Dumbbell, Bench
When it applies: Use when the row station is taken; count reps per side, dumbbell logged per hand. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.