3-Point Dumbbell Row

Build a thick, detailed back. AI ensures a flat spine and full range of motion stretch.

Instructions

• Place one hand and knee on a bench (incorrect) OR hand on bench, feet wide on floor (3-point).
• Keep back flat and parallel to the ground.
• Pull dumbbell to your hip pocket.
• Squeeze shoulder blade back.
• Lower to a full stretch without rounding back.

Common Mistakes

• Rounding the lower back
• Pulling to chest instead of hip
• Jerking the weight/Using momentum
• Rotating torso excessively

Benefits

• Lat Width
• Mid-Back Thickness
• Core Stability

Biomechanical Form Guide

Fitness & AI Biomechanics Guides Hub - Comprehensive educational guides on exercise biomechanics, 3D computer vision pose estimation, injury prevention, and progressive overload strength training.

Similar Exercises

• Crush Grip Row - Target the inner back by crushing dumbbells together. AI validates your constant tension and path.
• Bent Over Row (Twisting) - Maximize lat contraction with a subtle rotation. Find the perfect angle for your back development.
• Renegade Row (High Plank Row) - Build a strong back and rock-solid core. AI checks against hip rotation and ensures full pulls.
• Lateral Lunge + Upright Row - Move side-to-side and pull high. Targets adductors, glutes, and shoulders.