strength
Dumbbell Row
Text cues are the instruction
No animation available yet. Follow the step-by-step cues and setup checks on this page.
Kalyra may avoid or modify this exercise when:
- Heavily loaded liftingKalyra takes a conservative approach and currently holds back heavy external loading during recovery windows (later pregnancy, early postpartum, lower-back sensitivity).
Musclesback
Equipmentdumbbells
Positionstanding
Impactnone
Training roleSTRENGTH
Form cues
- Hinge with a flat back, one hand braced on a chair/thigh
- Row the dumbbell to the hip, elbow brushing the ribs
- Let the shoulder blade travel — pull, then reach
Common errors
- ✗ Twisting the torso to heave the weight
- ✗ Rounding the spine in the hinge
How Kalyra programs it
Trains the pull horizontal pattern through back with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–12 reps per side.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
No same-pattern alternative for a healthy profile — see the app for your constraints.
Written cues and setup checks remain the instruction alongside available exercise animations.
Want this exercise inside a full, progressive plan?
Build my free plan