compound · Horizontal Pull
Single-Arm Dumbbell Row
Single-Arm Dumbbell Row is a compound horizontal pull movement for back, using Dumbbells and Flat Bench. It also works lats and biceps. 4 sets of 8-12, 2 min rest.
- Primary muscle
- Back
- Equipment
- Dumbbells and Flat Bench
- Difficulty
- Beginner
- Sets and reps
- 4 × 8-12
- Rest
- 90s
- Force
- pull
How to do it
- 1Set up
One hand and knee on a bench, other foot planted, bell hanging under the shoulder.
- 2The cue that matters
Pull the elbow to the hip pocket, do not let the shoulder twist to the ceiling.
- 3Work it
4 sets of 8-12, resting about 2 minute between them. Both sides, same number of reps.
Muscles worked
Back does most of the work. Lats and biceps take the rest.