Single-arm dumbbell row
A supported one-arm row with your knee and hand on a bench that builds a strong back and lats.
BeginnerDumbbellsLow impactSuggested: 10 reps per side
How to do it
- Place one knee and the same-side hand on a bench, with your other foot on the floor.
- Hold a dumbbell in your free hand with your arm hanging straight below your shoulder.
- Pull the dumbbell up toward your hip, driving your elbow toward the ceiling.
- Lower it slowly until your arm is straight, then switch sides after your set.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your back flat and your hips square to the floor.
- Pull with your back, not just your arm.
Muscles worked
LatsUpper backBiceps