How to Do Dumbbell Single Arm Row on Bench
Form Cues
- 1
Plant the same side hand and knee on the bench, keep back flat
- 2
Drive elbow straight back
- 3
Let the dumbbell hang fully at the bottom for a complete stretch before each pull
- 4
Keep your working-side hip square, not rotating open as you row
Common Mistakes
- ●
Rotating the torso to lift heavier — strict form with lighter weight activates the lat far more effectively
- ●
Rounding the back instead of keeping it flat and parallel to the floor
- ●
Pulling with the bicep and letting the elbow drift out to the side instead of straight back
Equipment Variations
- ▸
Dumbbell single arm row standing for free standing variation
- ▸
Cable seated row as substitute
More pull Exercises
Gear Recommendation
No Dumbbells / Bench? Here's what we recommend.
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