Demo & instructions
One-Arm Dumbbell Row
Also known as: Single-Arm Dumbbell Row, Dumbbell Row, Bench-Supported Row
Instructions
With one hand and knee resting on a bench, you row a dumbbell up beside your torso. Working one side at a time lets each arm pull through a long range while the bench takes care of balance.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Place a dumbbell on the floor next to a flat bench.
- 2Rest your left knee and left hand on the bench, with your right foot planted out to the side.
- 3Flatten your back so it is roughly parallel to the floor.
- 4Pick up the dumbbell with your right hand and let it hang straight below your shoulder.
Execution
- 1Pull the dumbbell up and slightly back toward your hip, keeping your elbow close to your body.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
