Pull · New to it
Single Arm Dumbbell Row
Rowing one dumbbell with your free hand supported on a chair, a steady way to build your back and arms.
Demo by Maya, an AI coach.
- Works
- lats, upper back; also biceps, rear delts, forearms
- Kit
- Dumbbell, Chair
- Dose
- 8 to 12 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand beside a sturdy chair or bench in a staggered stance and rest one hand on the seat. Hinge forward with a flat back and let the dumbbell hang under your shoulder.
While you move
- Flat back, hips square
- Pull your elbow toward your hip
- Squeeze your shoulder blade back
- Lower all the way down
Avoid
- Twisting your torso to lift the weight
- Pulling with your hand instead of your elbow
- Rounding your back