Alternating Single Arm Dumbbell Row
One knee and hand supported on a bench while rowing a dumbbell.
- Level
- Intermediate
- Equipment
- Dumbbell, Bench
- Movement
- Row · Kneeling
- Tracks
- Weight & Reps
Works
Rhomboids Back Lats Biceps Rear Delts Abdominals Lower Back Obliques Shoulders
How to do it
- Place a dumbbell on the floor beside a flat bench.
- Kneel on the bench with the opposite knee and hand for support.
- Plant your other foot flat on the floor, slightly out to the side.
- Keep your back flat and grab the dumbbell with a neutral grip.
- Pull the weight up towards your hip while squeezing the shoulder blade.
- Lower the dumbbell under control until the arm is fully extended.
- Complete all reps on one side before switching to the other.
Common mistakes
- Rotating the torso to generate momentum.
- Shrugging the shoulder instead of retracting the scapula.
- Letting the lower back round during the pull.
- Using the biceps to lift rather than the back muscles.
Safety
Avoid rounding the lower back to prevent spinal shear forces.
Tips
- Initiate the pull by driving your elbow back, not your hand.
- Keep your hips square to the floor to prevent rotation.
- Visualize pulling your shoulder blade into your back pocket.
Details
- Base movement
- Row
- Arms
- One
- Legs
- One
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Flat, parallel to the floor
- Body position
- Kneeling
- Body support
- One knee and hand on a bench
- Bench angle
- Flat
