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