Exercises

Single-arm dumbbell row

One arm rows a free weight while your other hand and knee support you on a bench.

One-arm dumbbell row with the opposite hand and knee supported on a bench.

Dumbbell · Flat bench

Source: PureGym · Single Arm Dumbbell Row

Step by step

  1. Support one hand and the same-side knee on a bench. Plant your other foot.
  2. Keep your back neutral and let the dumbbell hang from your free hand.
  3. Draw your elbow toward your hip, keeping it close to your body.
  4. Lower slowly, keeping your torso still. Repeat on the other side.

Common mistakes

  • Twisting your torso upward.
  • Jerking the weight or rounding your back.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.