Dumbbell Bent-Over Row Single-Arm

How to do the Dumbbell Bent-Over Row Single-Arm

1. 01

   Stand with feet shoulder-width apart holding a dumbbell in one hand.

2. 02

   Hinge forward at the hips while keeping your back flat.

3. 03

   Let the dumbbell hang straight down toward the floor.

4. 04

   Pull the dumbbell upward toward your hip by driving your elbow back.

5. 05

   Squeeze your shoulder blade at the top of the movement.

6. 06

   Lower the dumbbell back down with control.

7. 07

   Complete all reps on one side before switching arms.

Cues that matter

• Keep your spine neutral throughout the movement.
• Avoid twisting your torso as you row.
• Use controlled tempo for better muscle engagement.

Muscles worked

Primary

Back

Supporting

Biceps

What you need

Weights

Dumbbells

Frequently asked