DUMBBELL ROW
Single-arm dumbbell row. Unilateral horizontal pull. Accessible and effective for all Standards.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Place one hand and knee on a bench for support.
- 2
Hold a dumbbell in the free hand, arm hanging straight down.
- 3
Pull the dumbbell to the hip, driving the elbow back.
- 4
Squeeze the lat at the top.
- 5
Lower under control. Complete all reps on one side before switching.
THE STANDARD
Dumbbell must reach hip height each rep. Full extension at the bottom. Controlled descent.
COACHING CUES
COMMON MISTAKES
Rotating the torso to generate momentum — keep the torso stable.
Not pulling to hip height — full range of motion required.
Rushing through reps — control the movement.
SCALING / SUBSTITUTIONS
Reduce dumbbell weight.
Inverted row as a bodyweight alternative.
Two-arm dumbbell row if a bench is unavailable.
300WOD APPLICATION
The dumbbell row is a primary horizontal pull movement at Foundation and Hoplite Standards.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary