Single-Arm Dumbbell Row
Brace with the free hand on a bench, hinge at hips, keep back flat and core tight. Row the dumbbell toward your hip, elbow close, shoulder down; squeeze at the top and lower under control without twisting. Builds lats, rhomboids, and rear delts.
Muscles worked
Primary
Secondary
Equipment
DumbbellBench
How to do it
- Set your support hand and knee on a bench.
- Brace the core and let the shoulders reach forward without rounding the low back.
- Pull the dumbbell toward the lower ribs by driving the elbow back.
- Pause briefly with the scapula pulled back.
- Lower under control until the arm or arms are long again.
- Keep the torso quiet while the shoulder blade moves around the rib cage.
Watch for
- Shrugging the shoulder toward the ear.
- Jerking the torso to start the pull.
- Letting the low back round under load.
Breathing
Exhale as you row, inhale as you reach forward under control.
Tip
Think elbow to hip if you want more lat, and elbow out slightly for more upper back.
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