Back
Single-Arm Dumbbell Row
Single-arm dumbbell row
Video
Execution (step by step)
1
Place one knee and hand on a bench for support, back parallel to the ground.
2
Hold the dumbbell in the free hand with arm extended, palm facing inward.
3
Pull the dumbbell toward your hip -- not your shoulder -- elbow close to the body.
4
Let the shoulder blade retract at the end of the movement.
5
Lower the dumbbell in a controlled manner and let the shoulder blade fully stretch.
6
Keep your torso still and don't rotate with the weight.
Muscles
Primary
latissimus dorsirhomboids
Secondary
rear deltoidbiceps
Programming
| Strength | 4 sets x 6-8 reps per arm |
| Hypertrophy | 3-4 sets x 10-15 reps per arm |
| Endurance | 3 sets x 15-20 reps per arm |
Alternatives
A custom plan via WhatsApp
Steev creates a training plan for you, chooses the right exercises and adjusts it based on your progress -- without downloading an app.
→ Try Steev free for 5 days