Bent Over Row - One Arm (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
   • Bend your knees slightly and hinge forward at the hips until your torso is at about a 45-degree angle. Keep your back straight.
2. Step 2Position the Dumbbell
   • Let the dumbbell hang straight down from your shoulder, with your arm fully extended.
   • Ensure your other hand is resting on your knee or on a bench for support.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body during the movement.
   • Keep your back straight and your head in a neutral position, looking slightly ahead.
4. Step 4Lift the Dumbbell
   • Pull the dumbbell towards your torso by bending your elbow and driving it up towards your hip.
   • Keep your elbow close to your body as you lift the dumbbell.
5. Step 5Lower the Dumbbell
   • Slowly lower the dumbbell back to the starting position, fully extending your arm.
   • Maintain control of the dumbbell throughout the movement.
6. Step 6Repeat
   • Perform the desired number of repetitions on one side before switching to the other arm.
   • Focus on maintaining good form with each repetition.
7. Step 7Finish the Exercise
   • After completing your reps on both sides, carefully set the dumbbell down.
   • Stand upright and take a moment to regain your balance before moving on to the next exercise.