Exercise library
Dumbbell Single-Arm Row
Back · Horizontal pull
Horizontal pullCompoundOne side at a time
A supported one-arm row that lets you pull heavy with a long range and a stable back.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
BackBicepsCore
Equipment
BenchDumbbell
How to do it
- Put one knee and the same-side hand on a bench, with the other foot on the floor.
- Hold a dumbbell in your free hand and let it hang straight down with a flat back.
- Row the dumbbell to your hip by driving your elbow back and squeezing your shoulder blade.
- Lower under control to a full stretch, finish the set and switch sides.
Coaching cues
- Keep your shoulders level, do not twist your torso to lift the weight.
- Pull toward your hip rather than straight up to your shoulder.