Moves/db split stance row wide elbow

db split stance row wide elbow

ID: 1033

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

Key Teaching Points:

  1. 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  2. 2. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  3. 3. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Progress to a muscle-up or transition pull to a higher-level gymnastic skill.

Common Problems:

Bicep dominance over lats — cue elbows to hips and experiment with a wider grip.