Moves/DB Row Hand on Fitwall

DB Row Hand on Fitwall

ID: 712

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Exercise Types:
Upper Pull, Lower Hinge
Contraindications:
Knee Problems
Equipment:
Dumbbell, Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
  3. 3. End range is where the real work happens — do not shy away from it.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.