Frames from Coach Cole's demo in the Corebound videos.
Setup
Place one knee and the same-side hand on the bench. Plant the other foot on the floor, hold the dumbbell in your free hand, and flatten your back.
Step by step
- Knee and hand on the bench, flat back.
- Pull the dumbbell to your hip.
- Lower all the way, under control.
Cole's tip
Pull the dumbbell toward your hip pocket, not your armpit. It keeps the work in your back instead of your biceps.
Common mistakes
- Twisting the torso to cheat the weight up.
- Shrugging toward the ear.
- Rounding the back.
Make it easier or harder
Easier option
Lighter dumbbell.
Harder option
Heavier, or a 1-second pause at the top.
Variations in the programs
Single-Arm Row (Slow Lower)
In Calisthenics
- Flat back, braced
- Pull to your hip, pause
- Take three seconds to lower
Easier: Normal tempo · Harder: Heavier dumbbell
Safety
- Keep a flat back and use the bench for support.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
