PullDBBench
The most common unilateral horizontal pull. One hand and knee support on a bench while the other arm rows a dumbbell, allowing a longer range of motion and reduced spinal loading versus bilateral barbell rows.
Demo: Athlean-X
Sets
3
Reps
8-12 per side
Rest
1:30
Contraindications
None significant; a very safe, joint-friendly row option.Setup
Place one knee and hand on a bench, opposite foot on the floor, torso roughly parallel to the ground, opposite hand holding a dumbbell hanging straight down.
Execution
- 1Keep the torso stable and roughly parallel to the ground throughout
- 2Row the dumbbell up toward the hip/lower ribs, elbow driving back
- 3Squeeze the shoulder blade at the top
- 4Lower under control to a full stretch
Key cues
- Row to the hip, not the armpit
- Keep the torso still — no rotation to help the lift
- Elbow drives back and slightly in, not straight up
- Full stretch at the bottom for maximum range
Common faults
- Rotating the torso to add momentum
- Rowing too high toward the armpit/shoulder, biasing rear delts over lats
- Using a bench too low or too high for proper body positioning
- Yanking the weight up rather than a controlled pull
Tweaks
- Row to the hip vs. row to the ribs to bias different back regions
- Add a slight pause at the top for extra contraction
- Perform standing with a staggered stance if no bench is available
Progressions
Muscles
Primary: Latissimus Dorsi, Rhomboids
Secondary: Biceps Brachii, Rear Deltoids, Forearms
Notes
One of the safest and most universally recommended rows for lifters with any lower-back sensitivity, since the bench removes most spinal loading.
Sources
Attribution: Athlean-X / Jeff Cavaliere