Three Point Row

The goal of this exercise is to challenge musclular endurance and strength in the latissimus dorsi, posterior deltiod, and biceps muscles, as well as core stabilization, hip and shoulder girdle stabilization.

Contact Points:

Place the toes on the floor for support to make the exercise easier. Raise one leg and hold it parallel to the floor to make it more challenging.

Visual Affect:

Focus the gaze directly down for less balance challenge. Turn the head to one side and visually track the weight for more balance challenge.

External Stimulus:

Use a heavier dumbbell, or have the trainer gently push the hips or shoulders of the exerciser for more balance challenge.


Perform the row with smaller range of motion for less movement challenge. Add simultaneous hip extension with the leg opposite the rowing arm for more balance challenge.

Set Up and Alignment:

Kneel with hands on the floor and the knees centered on top of the dome. Align the wrists under the shoulders, with the hands about shoulder width apart. Place dumbbells on the floor near the hands. Lift the toes off the floor.


Holding a dumbbell in one hand, retract the scapulae and hold this retraction throughout the exercise. Slowly flex the elbow and pull the dumbbell up until the upper arm is parallel to the floor or lightly higher. Keep the elbow close to the side of the body. Pause at the top of the movement. Then, lower the arm until the dumbbell is close to the floor. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals. Perform the exercise on both sides of the body.

Safety Tips:

Maintain neutral posture in the lumbar and cervical spine. The gaze should be down toward the floor, slightly ahead of the supporting hand. Avoid lifting the head or hyper-extending the neck. Keep the scapulae, retracted and the shoulders and hips square to the floor thoughout the exercise. Firmly contract, or brace, the abdominal muscles for enhanced core stabilization.