One-arm dumbbell row, braced on a bench

  • Working: lats, upper back
  • less: biceps
  • Equipment: Dumbbells
One-arm dumbbell row, braced on a bench: top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. One knee and the same-side hand on the bench, the other foot on the floor, trunk almost parallel to the floor, back flat, eyes down and forward.

  2. The dumbbell hangs under the shoulder.

  3. Up 1.5 s along a diagonal towards the lower ribs and hip, the elbow not past the line of the trunk, shoulder blade squeezes in.

  4. Down slowly 2.5 s.

  5. The trunk does not rotate, no shoulder jerk; if the lower back hurts, use less weight.

Common mistakes

  • Twisting the torso — keep it level and still.
  • Yanking with the shoulder — pull the elbow toward the hip and squeeze the blade.
  • Rounding the back — keep the back flat, eyes down and slightly forward.
  • Too heavy — go lighter and lower the dumbbell for 2–3 s.

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