Horizontal Pull · Compound
Dumbbell Row
Also known as Single-Arm Row. Targets Lats, Upper Back with an optimal working range of 8–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Dumbbell Row:
- 1 Place non-working knee and hand on flat bench
- 2 Pull dumbbell toward hip crease
- 3 Keep torso steady and parallel to floor
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Rotating torso aggressively to yank weight
- ✕ Pulling straight up into shoulder rather than toward hip
Programs Featuring Dumbbell Row (9)
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
5/3/1 Boring But Big (BBB)
Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
GZCLP (4-Day Tiered Linear Progression)
Cody Lefever’s 3-tier linear progression system pairing Tier 1 heavy triples (5×3+), Tier 2 barbell hypertrophy (3×10), and Tier 3 isolation volume (3×15+) across Squat, Bench, Deadlift, and Overhead Press.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.
5/3/1 First Set Last (FSL 5×5)
Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.
GZCL The Rippler (12-Week Strength & Peaking)
Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.