Bent Over Row - Single Arm (Dumbbell)

Same movement as above. Focus on keeping your back flat and preventing your torso from twisting as you lift.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

dumbbellbench

Unilateral

Bent-over

repsweight

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

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.
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.
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.
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.
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.
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.
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.