How to do the Single Arm Dumbbell Row
- Place one knee and same-side hand on a flat bench, with the other foot planted wide.
- Hold the dumbbell in your free hand with your arm hanging straight below your shoulder.
- Set your spine neutral, square your hips to the floor, and let the shoulder reach slightly.
- Row the dumbbell up toward your lower ribs or hip by driving your elbow back.
- Keep your torso quiet as your shoulder blade moves back and down at the top.
- Lower the dumbbell until your arm is fully extended and your shoulder reaches at the bottom.
- Complete all reps on one side, then switch your bench support and repeat.
Common mistakes
- Twisting the torso to finish reps
- Pulling the dumbbell toward the chest
- Shrugging the shoulder at the top
- Cutting off the bottom stretch
- Jerking the weight off the hang
Form cues
- Pull toward your hip
- Keep hips square
- Let shoulder reach below
- Drive elbow back
- Plant the free foot
