Exercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentDumbbell, Bench, Chair
Also worksLats, Biceps, Rhomboids, Rear delts
Recommended3-4 sets x 8-12 reps per arm, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A loaded back row needing only one weight and a bench or chair.
- Setup
- One hand and knee on a bench, flat back, weight hanging down.
- Common mistakes
- Twisting the torso or using momentum to swing the weight.
- Easier
- Use a lighter weight and a shorter range.
- Harder
- Pause at the top and lower over 3 seconds.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s