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Single Arm Row (Bent-Over Row)

  • force pull
  • level beginner
  • category upper body
  • movement compound


  • Kneel over side of bench by placing left knee on bench pad and grasp the top edge of the bench with your left palm. Position the foot of your right leg out to the side, in the same line as your left knee.
  • Isometrically contract your core and grasp dumbbell from floor. Pull dumbbell up to the side of the body until arm forms a 90 degree angle at the elbow.
  • Return to original position by extending arm until shoulder is stretched slightly downward. Repeat and continue with opposite arm.

Tips and Tricks

Adjust position of hand, knee and foot to achieve a stable and horizontal torso in which the core muscles can be isometrically contracted.

Common Mistakes

Rotating torso in effort to throw weight up. Torso should remain horizontal throughout the movement.

Shifting your shoulder down towards the dumbbell. Shoulder should remain in the same position (static) throughout the movement.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
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