Three fixes
- Stabilize the torso. Reduce twisting and use a bench, rack or split stance if needed.
- Drive the elbow toward the hip. Think about moving the upper arm instead of curling the dumbbell.
- Use a controlled full range. Let the shoulder blade move naturally, then finish without jerking the weight.
Programming
Use 2–4 sets of roughly 8–15 reps per side and stop when technique starts changing substantially.
Watch a dumbbell-row demonstration
Compare the demonstration with the three technique cues above.
One-arm dumbbell rowVideo reference: NASM
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