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.
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Related exercises to discover
Bird Dogs / Alternating Reach & Kickbacks
Barbell Pullovers / Lying Chest Overhead Extensions
Muscle Ups
Single / one arm dumbbell bench rows is a gym exercise that targets lower back and upper back & lower traps and also works abs and biceps and shoulders. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Bird dogs / alternating reach & kickbacks, barbell pullovers / lying chest overhead extensions and muscle ups. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
