Row (Dumbbell)
Also called Dumbbell Row, DB Row
How to do it
Support one knee and hand on a bench or hinge in a stable stance, holding a dumbbell with the free arm extended. Pull the dumbbell toward your hip by driving your elbow back without rotating your torso, then lower it under control. Complete the set and repeat on the other side.
Setup
Brace one hand and knee on a bench or take a stable staggered hinge, then hold one dumbbell beneath the working shoulder with a neutral wrist. Square your hips and shoulders before the first pull.
Where you should feel it
Along the working-side lat and between the shoulder blade and spine, with the biceps assisting and the trunk resisting rotation. If you twist upward, reduce the load and pull toward your hip.
When to use it
Use for unilateral back strength, a long rowing range, and side-to-side balance. It is a reliable accessory row in the 8-15 rep range per side and spares the lower back when supported on a bench.