Dumbbell Single Arm Row
Execution Guide
- Place one knee and the same-side hand on a flat bench for support.
- Hold a dumbbell in the opposite hand with arm fully extended.
- Keep your back flat and parallel to the floor.
- Pull the dumbbell up toward your hip, driving the elbow past your torso.
- Lower the dumbbell slowly back to full extension.
Range of Motion
Full arm extension to dumbbell at hip height with elbow past the torso.
Common Mistakes to Avoid
- ×Rotating the torso to swing the weight up
- ×Shrugging the shoulder instead of pulling with the lat
- ×Not achieving full range of motion at the bottom
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Isolate each side of the back to correct imbalances
Difficulty
Beginner
Burn (10m)
50-70
Equipment
DumbbellFlat Bench
Anatomy
Primary
Latissimus DorsiRhomboids
Secondary
Biceps BrachiiRear DeltoidsCore