Dumbbell Single-Arm Row

Form Cues

1. 1

   Place your left hand and left knee on a bench for support.

2. 2

   Hold the dumbbell in your right hand with arm hanging straight down.

3. 3

   Keep your back flat and parallel to the floor.

4. 4

   Row the dumbbell toward your hip, leading with your elbow.

5. 5

   At the top, your elbow should be above your back with a full squeeze.

6. 6

   Lower slowly until your arm is fully extended. Repeat on both sides.

Common Mistakes

• ●

  Rotating the torso to pull — keep hips and shoulders square.

• ●

  Using momentum — control the weight on the way up and down.

• ●

  Pulling toward the shoulder instead of the hip.

• ●

  Rounding the back — maintain a neutral spine.