ClapMove · clapmove.com
Exercise handout — move better, feel better.
Dumbbell Row - Supported
Row a dumbbell while supporting yourself on a bench. The support takes stress off your back while building upper body pulling strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
bench, dumbbells
Home Options
- dumbbells + weight bench
No equipment? Try: Kettlebell, Cable machine
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 seconds up, hold 1 second, 2 seconds down
Tempo
Step-by-Step Guide
Set up
- Place right hand and right knee on a bench
- Left foot flat on floor, slightly back
- Hold dumbbell in left hand, arm hanging straight
- Back should be flat, parallel to floor
Step 1 of 7
Let dumbbell hang with arm straight
Step 2 of 7
Pull dumbbell toward your hip/lower ribcage
Step 3 of 7
Lead with your elbow
Step 4 of 7
Squeeze shoulder blade at top
Step 5 of 7
Hold for 1 second
Step 6 of 7
Lower with control
Step 7 of 7
Complete all reps, then switch sides
Breathing
- Exhale as you pull
- Inhale as you lower
Form Cues
- Keep back flat like a table
- Pull to hip, not to chest
- Squeeze shoulder blade at top
- Don't rotate your body
Common Mistakes to Avoid
- Rotating torso
- Pulling to chest instead of hip
- Rounding back
- Using momentum
Safety Information
Keep back flat. Don't use momentum.
Progressions
Heavier weight, pause at top
Regressions
Lighter weight, band rows instead
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.