Single-Arm Chest-Supported Dumbbell Row

A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum.

Equipment

Dumbbell

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Biceps · Rear Delts

Instructions

01
Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down.
02
Row the dumbbell up to your side, driving your elbow past your torso.
03
Squeeze your shoulder blade at the top, then lower under control.
04
Complete all reps on one side before switching arms.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.