Row Dumbbell Eccentric Single Arm


Coaching Points

  • Place the knee and hand on the same side on the bench, creating a stable position.
  • Hold the dumbbell in the working hand with a neutral grip.
  • The non-working leg is positioned on the floor for stability.
  • Begin the movement by retracting the shoulder blade on the working side.
  • Initiate the row by pulling the dumbbell towards your hip.
  • Lower the dumbbell back down to the starting position in a slow and controlled manner.
  • Keep your elbow close to your body during both the concentric and eccentric phases.
  • Avoid excessive flaring or internal rotation of the shoulder.
  • Maintain a neutral wrist position throughout the exercise