pull · beginner · single side
Single-Arm Dumbbell Row
Also called: one-arm row, db row, bench-supported row
Coaching cues
- hand and knee on the bench, flat back
- let the weight hang long, then pull to your hip pocket
- elbow tracks close to the body
- keep the hips square — don't twist to lift
Common mistakes
- rotating the torso to heave the weight up
- pulling the dumbbell to the armpit with a flared elbow
- rounding the back to reach the floor
- short choppy reps with no stretch at the bottom
Easier: Seated Band Row
Harder: Bent-Over Barbell Row