Eccentryx / Exercise Atlas / pull
Single-arm dumbbell row
Knee and hand on bench, opposite foot flat, pull bell to hip crease.
Muscles
- Primary
- lats
- Supporting
- mid back, biceps, rear delts
Mechanics
- Pattern
- horizontal pull
- Equipment
- dumbbells, bench
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Lat stretches at the bottom; elbow drives back and up — not sideways.
- Progression
- Add load; switch to dead-stop from floor to eliminate momentum.
- Regression
- Chest-supported DB row removes lower back from the equation entirely.
Watch for
- Rotating the torso to swing the weight up
- Pulling to the chest instead of the hip
- Rounding the support-side shoulder under load
Substitutions
- Seated cable row
- Barbell bent-over row
- Machine row