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Exercise preview

One-arm heavy row

Advanced10 repsNo jumping

Muscles worked

Lats

You need

Dumbbells

How to do it

  1. Execution
  2. Rowing phase (concentric):
  3. Pull the dumbbell toward your lower chest or waist, leading with your elbow.
  4. Keep your torso stable — avoid twisting or rotating your shoulders.
  5. Pause at the top and squeeze your lats.

By daiben. CC BY-SA 4.0, via wger.