Moves/db bent over alt row iso at top

db bent over alt row iso at top

ID: 1020

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility, Wrist Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Initiate from the shoulder blades, not from the biceps.
  2. 2. The elbow path determines which muscles work most — experiment deliberately.
  3. 3. Lower under full control to the dead hang — do not drop.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.