Back
Dead Stop Bent Over Row
A one arm row where every rep starts from the dumbbell resting still on the floor. With no bounce and no momentum, your back has to pull the weight up from a standstill each time.
- Works
- Lats, upper back, rear shoulders, biceps, core
- Equipment
- One dumbbell and a bench or box
- Load
- Heavy
How to do it
- 1Set the dumbbell on the floor beside a bench. Put one knee and the same side hand on the bench, back flat and level with the floor.
- 2Reach down with your free hand and grab the dumbbell right below your shoulder, palm facing in.
- 3Brace and row it up toward your hip, elbow close to your side, until your elbow passes your body.
- 4Lower it all the way back to the floor and let it stop completely. Reset your back, then row again. Finish your reps, then switch sides.
Cues
- Every rep starts from a dead stop on the floor.
- Flat back before every pull.
- Pull your elbow to your hip.
Common mistakes
- Bouncing off the floor. Set the dumbbell down fully and pause. A bounce gives you the momentum this move is meant to take away.
- Twisting to lift. Keep your shoulders and hips square to the floor. If you have to rotate, the dumbbell is too heavy.
- Rounding to reach the floor. If you can't reach the floor with a flat back, set the dumbbell on a step or box instead.
Easier
Go lighter, or set the dumbbell on a low step so you don't have to reach as far.
Harder
Pause for 1 second at the top with your elbow pulled back, then lower to the floor.
Try it: 3 sets of 6 to 10 reps per side, or 30 seconds on and 30 off.
What is a dead stop row?
It's a row where the weight goes all the way back to the floor and stops on every rep. Starting from a standstill takes away momentum, so your back has to do all the work. It also gives you a moment to reset before each pull.
