Dumbbell Single Arm Row
Equipment Needed
About This Exercise
A compound exercise that targets the back muscles.
How to Perform
- 1
Setup
Place one knee and the same-side hand on a flat bench for support. Your other foot should be on the floor slightly back and out to the side. Hold a dumbbell in your free hand with arm fully extended.
- 2
Position Your Body
Keep your back flat and parallel to the floor. Engage your core and let the dumbbell hang straight down with your palm facing the bench. Look at the floor to keep your neck neutral.
- 3
Row the Weight
Pull the dumbbell up toward your hip by driving your elbow back and up. Squeeze your shoulder blade toward your spine at the top. Your elbow should pass your torso.
- 4
Lower with Control
Lower the weight back down in a controlled manner until your arm is fully extended. Avoid rotating your torso as you lower. Complete all reps, then switch sides.
Form Tips
- •Keep your back flat throughout the movement
- •Drive your elbow back toward the ceiling
- •Squeeze your shoulder blade at the top
- •Avoid rotating your torso during the row
Common Mistakes to Avoid
- •Rounding the lower back
- •Rotating the torso to lift the weight
- •Not pulling the elbow high enough past the torso
- •Using momentum instead of controlled movement
Muscles Worked
Primary
Secondary
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