Quadruped Dumbbell Row

Lats, CoreDumbbell

This movement combines lat strength work with active anti-rotation core stabilization. The quadruped position forces your core to resist twisting while rowing a single dumbbell, building balance, posture, and core strength.

How to do it

1Get on all fours with your hands under your shoulders and your knees directly under your hips.

2Hold a dumbbell in one hand, keeping a neutral spine without arching your lower back.

3Brace your core tight to lock your hips and shoulders parallel to the floor.

4Row the dumbbell toward your hip, driving your elbow up and back along your torso and squeezing your shoulder blade.

5Hold briefly at the top without letting your torso rotate toward the working side.

6Lower the dumbbell slowly to the floor under full control throughout the entire rep.

Common mistakes

Twisting your torso and opening your shoulder, which takes work off the lat and strains the neck.

Sagging through your lower back or rounding your spine, losing core activation and stressing the spine.

Pulling straight up toward your chest instead of back toward your hip, overworking the bicep.

Breathing

Inhale at the bottom and exhale as you row the dumbbell toward your hip.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.