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Dumbbell Bent-Over Row (Single Arm)
With one hand and knee on a bench for support, you row a dumbbell up to your side with the other arm. The safest row for your lower back.
beginnerdumbbellsflat bench
BEFORE YOU START1
- Stand a dumbbell on the floor beside the bench.
HOW TO DO IT
Get into position
- Put your left knee and left hand on the bench.
- Keep your right foot on the floor, a little out to the side.
- Flatten your back so it is level with the floor and look down at the bench.
- Pick up the dumbbell with your right hand and let it hang straight down. Your palm faces the bench.
Check: Your back is flat and level, your supporting arm is straight, and the dumbbell hangs straight below your shoulder.
Row the dumbbell
- Pull the dumbbell up to your lower ribs, keeping your elbow close to your side.
- Squeeze your shoulder blade toward your spine for a second at the top.
Check: The dumbbell is at your lower ribs, your elbow points to the ceiling, and your shoulders are still level with each other.
Lower slowly
- Lower the dumbbell slowly until your arm is straight again.
Check: Your arm hangs straight again and your back is still flat and level.
That is one rep. Do all the reps on one side, then switch the knee, hand and dumbbell to the other side.
Breathe out as you pull in about 1 second; breathe in as you return over 2 to 3 seconds.
MUSCLES WORKED
latsupper backrear deltsbiceps
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Twisting the trunk to lift the dumbbell higher. Takes the work off the back and strains the spine. Fix: Keep both shoulders level with the floor; lift only as high as that allows.
- Pulling with the arm only, elbow flaring out. Fix: Keep the elbow close to your side and start the pull from the shoulder blade.
- Rounding the back. Fix: Flatten your back so it is level with the floor.
SAFETY1
- Keep the supporting arm straight and the dumbbell under control at the bottom.
RELATED EXERCISES
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