How to Do Dumbbell Single Arm Row

Form Cues

1. 1

   Keep your back flat and parallel to the floor

2. 2

   Drive your elbow straight back not out to the side

3. 3

   Support yourself with the opposite hand and knee on a bench for a stable, isolated base

4. 4

   Let the working arm hang fully at the bottom to get a complete stretch before pulling

Common Mistakes

• ●

  Rotating the torso to pull heavier weight — removes lat engagement and stresses the lower back

• ●

  Pulling with the bicep instead of driving the elbow — think 'elbow leads, hand follows'

• ●

  Cutting the range short at the top — squeeze the shoulder blade in fully before lowering