Back
Dumbbell RowsBarisan Dumbbell
A one-arm row that builds the lats and upper back while letting you fix left-right differences.
How to do it
Setup. One hand and knee on a bench, back flat, dumbbell hanging from the other hand.
- Pull the dumbbell towards your hip, not your armpit.
- Pause with your elbow just past your torso.
- Lower until your arm is straight and your shoulder stretches forward.
Most common mistake
Twisting your torso to swing the weight up.
Coach's tip
Think of pulling with your elbow, with your hand just holding on.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 60s |
| Intermediate | 4 sets | 10-12 reps | 60s |
| Advanced | 4 sets | 12-15 reps | 60s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places dumbbell rows on the right days with the right volume for your level.
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