Dumbbell Single Arm Row
The classic one-arm bench-supported row that trains the lats and biceps with side-by-side loading — a pull-day staple in any gym.
Video
Body map
Primary
Lats
Secondary
Biceps
Step by step
- Place one knee and the same-side hand on a flat bench with your back parallel to the floor.
- Hold a dumbbell in the opposite hand with your arm hanging straight down beneath your shoulder.
- Set a flat back, brace your core, and keep your hips square to the bench.
- Pull the dumbbell up to the side of your ribs by driving your elbow back along your body.
- Squeeze your shoulder blade in toward your spine at the top of the row and pause briefly.
- Lower the dumbbell slowly until your arm is fully extended again, then repeat for reps before switching sides.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.