Dumbbell single arm row

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Latissimus Dorsi, Rhomboids

Secondary muscles

Posterior Deltoids, Biceps Brachii

How to do it

1. Place your left knee and left hand on a bench, lean your back down to almost parallel to the floor. Your right foot should be planted firmly on the floor, knee bent and slightly behind for balance. Hold a dumbbell in your right hand, arm extended towards the floor.
2. Pull the dumbbell towards your hip by bending your elbow, keeping it close to your body. Focus on squeezing your back muscles at the top of the movement.
3. Slowly lower the dumbbell back to the starting position, fully extending your arm with control.
4. Repeat for the desired number of repetitions, then switch sides to perform the exercise with your left arm.

Form tips

• Avoid rotating your torso as you row; keep your core engaged to maintain stability.
• Use a controlled motion to lift and lower the dumbbell.
• Ensure your supporting knee and hand are positioned securely on the bench for stability.