FlexDumbbell Rows
Muscles worked
- Latissimus Dorsi
- Teres Major
- Rhomboid Major
- Trapezius Middle Fibers
- Trapezius Lower Fibers
- Posterior Deltoid
- Biceps Brachii
- Brachialis
- CategoryPull
- Default target5 sets × 5–8 reps per side
- EquipmentDumbbells, Bench (optional)
- Movement patternHorizontal Pull
- Training stylesStrength, Hypertrophy
Technique
Setup
Place one hand and one knee on a bench for support (tripod stance). Maintain a flat back parallel to the floor. Hold a dumbbell in the free hand.
Movement
Pull the dumbbell toward your hip by driving the elbow back. Squeeze your shoulder blade toward the center of your back. Lower the weight fully to stretch the lat.
Form Tip
Avoid rotating your torso as you row. Imagine pulling your elbow to your 'hip pocket' rather than pulling with your hand to maximize lat recruitment.
Increase Difficulty
Use a 'dead-stop' by letting the dumbbell touch the floor between reps to eliminate momentum.
Decrease Difficulty
Perform standing with one hand supported on a bench or rack (split stance).
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.