Single Arm Dumbbell Bent-Over Scapula Row
Easy
Also known as: Single Arm Bent-Over Dumbbell Scapular Row
Expert Advice
Expect only a small dumbbell lift. Chasing the height of a regular row turns this into an arm pull rather than a shoulder-blade movement.
How-to-do Steps
- Brace your nonworking hand and knee on a flat bench, sturdy chair, or table edge.
- Plant your working-side foot and hold one dumbbell with your palm facing inward.
- Keep your torso roughly horizontal and let your working arm hang nearly straight beneath your shoulder.
- Draw your working shoulder blade toward your spine without bending your elbow further.
- Slowly release your shoulder blade forward, keeping your torso still and spine neutral.
- Complete the prescribed reps on this side, then switch your support and working arm.
Common Mistakes
- Torso rotates upwardFix: keep your chest facing the floor throughout the movement.
- Shoulder shrugs toward your earFix: keep your neck long as the shoulder blade moves.
Coach Cues
Shoulder blade toward spineKeep elbow nearly straightChest faces the floor
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Dumbbell Bent-Over Scapula Row primarily targets the Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps80%
Secondary
Shoulders10%
Abs10%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 2?
Easy
Isolating shoulder-blade motion without elbow bending takes practice, but hand and knee support simplify balance.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Single Arm Dumbbell Bent-Over Scapula Row work?
Single Arm Dumbbell Bent-Over Scapula Row primarily targets the Traps. Secondary muscles involved include Shoulders, Abs. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Single Arm Dumbbell Bent-Over Scapula Row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Single Arm Dumbbell Bent-Over Scapula Row suitable for beginners?
Yes, Single Arm Dumbbell Bent-Over Scapula Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Single Arm Dumbbell Bent-Over Scapula Row?
Torso rotates upward: keep your chest facing the floor throughout the movement. Shoulder shrugs toward your ear: keep your neck long as the shoulder blade moves.
