StrengthIn review

Tripod Dumbbell Row

A one-arm dumbbell row with both feet on the floor and the free hand supporting the torso.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal pull
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Hold one dumbbell and put both feet on the floor in a split stance.
Hinge at the hips and support the free hand on the front thigh or an optional bench.
Let the working arm hang straight.

Do the rep

Pull the dumbbell toward the ribs without turning the torso.
Lower to a straight arm under control. Complete the set before changing sides.

What counts as a rep

A rep counts when the dumbbell reaches the ribs and returns to a straight arm without trunk rotation; count each side.

Breathing

Exhale as you row; inhale as you lower.

Cues

Keep both feet planted.
Hold the torso still.
Pull the elbow back.

Common mistakes

Torso moves to lift the weights
What you seeThe chest rises or the trunk rotates during the pull.
FixReduce the load and hold the torso still.
A stable torso keeps the load in the rowing movement.
Weights drop on the return
What you seeThe elbows straighten suddenly as the dumbbells fall.
FixLower the weights slowly to straight arms.
A controlled return lets the user stop the rep safely.

Stop the set if

Stop if you feel sharp pain.
Stop if the support hand slips or you lose balance.
End the set when you cannot complete the stated rep under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Mid-back · moderate confidence

Assisting

Biceps · moderate confidence
Rear deltoids · moderate confidence
Trapezius · moderate confidence
Forearms and grip · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Dumbbell

Optional: Bench

Hold one dumbbell and put both feet on the floor in a split stance. Hinge at the hips and support the free hand on the front thigh or an optional bench. Let the working arm hang straight.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 10, written from the blueprint CSV row and the owner rules approved on 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless an exception is stated; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Rule 4 skips no aliases in this batch. All 21 rows remain separate draft records; the owner can make overlaps aliases in the switch-on PR.
Timed use and goal fit copy ex_one_arm_dumbbell_row, the closest Wave 1 record. Timed use remains disallowed; no Wave 1 review evidence is claimed for this draft.
Rule 2 assigns primary_horizontal_pull, secondary_pull by movement, as ex_one_arm_dumbbell_row.
Skill tier beginner (rule 3): a new user can perform one clean rep in the first session with a suitable load.
Failure cost moderate (rule 3): the user must control the stop, as ex_one_arm_dumbbell_row. The chest-supported row takes the cost of its dumbbell path.
Exception to the CSV bilateral laterality (rule 1): use unilateral and each_side; complete and count each side separately, as ex_one_arm_dumbbell_row.
Exception to CSV home False (rule 1): home is yes because the required dumbbells and bench are home items.
Rule 1 sets dumbbell quantity 1: one arm works at a time, as ex_one_arm_dumbbell_row.
Prescription uses load-and-reps with load in kg (rule 1), as ex_one_arm_dumbbell_row and ex_dumbbell_biceps_curl. The load_unit constraint states the unit explicitly; load basis and rep range still need review.
The split stance, thigh support, and finish height need coach review.
Overlap: the supported one-arm path overlaps Wave 1 ex_one_arm_dumbbell_row. Keep this record; the owner can make it an alias in the switch-on PR.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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