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Single / One Arm Dumbbell Bench Rows

Single / One Arm Dumbbell Bench Rows exercise illustraion diagram
Equipment required
Primary muscle group(s)
Secondary
Single / One Arm Dumbbell Bench Rows exercise muscle groups Single / One Arm Dumbbell Bench Rows exercise primary muscle groups Single / One Arm Dumbbell Bench Rows exercise primary muscle groups Single / One Arm Dumbbell Bench Rows exercise secondary muscle groups Single / One Arm Dumbbell Bench Rows exercise secondary muscle groups Single / One Arm Dumbbell Bench Rows exercise secondary muscle groups
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.
This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.
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Related exercises to discover

Single / one arm dumbbell bench rows is a gym work out exercise that targets lower back and upper back & lower traps and also involves abs and biceps and shoulders. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Stability / swiss / exercise ball back extensions, renegade / alternating plank / commando rows and boxing with a punching bag are related exercise that target the same muscle groups as single / one arm dumbbell bench rows. Visit our free illustrated exercise directory for more exercises to try in your workouts.

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Personal Training Software from WorkoutLabs
Coach or trainer? Create visual exercise programs your clients will love!
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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