Concentric · open chain · Horizontal Pull
Dumbbell row
Strengthen the muscles that pull the shoulder blades back.
CompleteAlso called: one-arm row, bench row
Why it is used in rehab
Scapular retractors support shoulder position and control.
Targets
RhomboidsMiddle TrapeziusLatissimus DorsiPosterior DeltoidScapula
Starting position
One hand and knee on a bench, spine neutral, the other arm hanging with a dumbbell.
Step-by-step
- Bend the elbow and pull the dumbbell straight up toward your chest.
- Lower with control.
Movement mechanics: Scapular retraction then shoulder extension.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Twisting the trunk
- Shrugging
Easier variation
- Lighter weight
Advanced variation
- Pause at the top
ℹ Additional explanation
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription | |
|---|---|---|---|---|
| Neck Pain | 3 | Exercises | Do 3 sets of 10–15 reps · Push sets to fatigue · Add load or reps to increase difficulty | 293 |
| Shoulder Pain | 3 | Row (option) | Do 3 sets of 10–15 reps · Push sets to fatigue | 385 |
| Golfer’s Elbow | 3 | Exercises | Do 3 sets of 10–15 reps unless otherwise noted · Push sets to fatigue | 502 |
Source: Rehab Science · Ch 15 · PDF pp. 293, 385, 502show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.