Dumbbell Row Unilateral
What is this machine?
Yksikätinen taljapunnerrus penkiltä (Dumbbell Row Unilateral) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Selkälihakset.
Liikkeessä työskentelevät myös Hauikset.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleSelkälihakset
Secondary musclesHauikset
Equipmentvapaat painot
Movement patternpull
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Twisting the torso to throw the dumbbell up, which uses momentum instead of back muscle. Letting the elbow flare wide away from the ribs, shifting work off the lats onto the rear delts only. Cutting the bottom of the rep short, missing the lat stretch that drives back-thickness growth. Letting the working shoulder roll forward at the bottom, risking front-shoulder strain under load.
💪 Where you should feel it: Mainly in the Selkälihakset. The Hauikset assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Cable 30 Degree Shrugtaljalaite
Smith Machine Standing Shrugskuntosalilaite
Band Pullovervapaat painot
Band Shrugvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Pull-Upkehonpaino
Bent-Over Rowvapaat painot
Deadliftvapaat painot
T-Bar Rowvapaat painot
Lat Pulldownkuntosalilaite
Seated Cable Rowkuntosalilaite