Single Arm Dumbbell Bent-Over Row on Bench
Intermediate
Also known as: Bench-Supported Single-Arm Dumbbell Row · One-Arm Dumbbell Bench Row
Expert Advice
Let your shoulder blade glide forward as you lower and back as you row. Pinning it back throughout the set unnecessarily shortens the movement.
How-to-do Steps
- Support your nonworking hand and knee on a flat bench, sturdy chair, or table edge.
- Plant your working-side foot on the floor, keeping your back straight and torso approximately horizontal.
- Hold the dumbbell below your working shoulder with your palm facing inward.
- Pull the dumbbell toward your side until your elbow reaches just past your torso.
- Lower the dumbbell under control until your working arm is straight.
- Complete the prescribed reps on one side, then switch your support and working arm.
Common Mistakes
- Torso twists during the pullFix: keep your hips and chest facing the floor.
- Working shoulder shrugs upwardFix: keep it away from your ear as you pull.
Coach Cues
Elbow toward your hipChest faces the floorLower with control
Short reminders to keep in mind during every set.
Track Single Arm Dumbbell Bent-Over Row on Bench in FitAI
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Muscles Worked
Single Arm Dumbbell Bent-Over Row on Bench primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Lats45%
Traps20%
Secondary
Biceps15%
Forearms5%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Coordinating the row while keeping your supported torso still requires basic free-weight control.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Frequently Asked Questions
What does Single Arm Dumbbell Bent-Over Row on Bench work?
Single Arm Dumbbell Bent-Over Row on Bench targets your shoulders, lats, and traps as the primary movers. Your biceps and forearms also kick in to assist the movement. It is one of the most popular exercises for shoulders training. You will need a dumbbell for this one.
What is the most common mistake with Single Arm Dumbbell Bent-Over Row on Bench?
The biggest mistake is shrugging your traps up instead of driving the movement from your shoulder muscles. Slow down, focus on feeling the shoulders work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Single Arm Dumbbell Bent-Over Row on Bench?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Single Arm Dumbbell Bent-Over Row on Bench if I don't have a dumbbell?
You can substitute a resistance band or water bottles for light resistance and still target your shoulders effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
