Bent Over Row - Single 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, keeping your back straight.
2. Step 2Position Your Body
   • Place your free hand on your knee or a bench for support, keeping your back flat and core engaged.
   • Ensure your head is in a neutral position, looking slightly ahead.
3. Step 3Grab the Dumbbell
   • With your working arm fully extended towards the floor, grip the dumbbell with your palm facing your body.
   • Keep your elbow close to your side as you prepare to lift.
4. Step 4Lift the Dumbbell
   • Pull the dumbbell towards your torso by bending your elbow and squeezing your shoulder blade towards your spine.
   • Aim to bring the dumbbell to your hip or lower rib area, keeping your elbow close to your body.
5. Step 5Lower the Dumbbell
   • Slowly lower the dumbbell back to the starting position with your arm fully extended.
   • Maintain your bent-over position and ensure your back remains straight.
6. Step 6Repeat
   • Perform the desired number of repetitions on one side before switching to the other arm.
   • Focus on maintaining good form throughout each repetition.
7. Step 7Finish the Exercise
   • After completing your reps on both sides, carefully stand upright while keeping your back straight.
   • Set the dumbbell down safely on the floor.