Single / One Arm Dumbbell Bench Rows
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- 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.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- 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.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- 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
Scapula / Scap Pulls / Pull ups
Supermans / Extended Arms & Legs Lifts
Bent Over Barbell Row from Floor / Barbell / Pendlay Row
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. Scapula / scap pulls / pull ups, supermans / extended arms & legs lifts and bent over barbell row from floor / barbell / pendlay row 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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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!
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