Single-Arm Dumbbell Row
One-Arm DB Row, Bench-Supported Row
Back
Horizontal Pull
Compound
Beginner
Set it up
Put your left knee and left hand on a bench, right foot flat on the floor.
Set your back flat and roughly parallel to the ground.
Take the dumbbell in your right hand and let it hang under your shoulder.
Set your shoulder down and take a breath.
What I say while you lift
Row the dumbbell to your hip, not up to your armpit.
Let the shoulder blade travel: reach at the bottom, pull it back at the top.
Keep both hips level — no twisting to finish the rep.
Hold the top for a beat before you lower.
What goes wrong
Rotating the torso to throw the weight up.
Rowing straight up to the shoulder, which turns it into a shrug.
Rushing the lowering half and losing the stretch.
3011
default tempo
Exhale as you row, breathe in as you lower.
breathing
Before you load it
Set the dumbbell down between sides rather than switching hands under the bench.
If the supporting wrist or shoulder complains, stand and brace on a rack upright instead of the bench.