Back · Free weight
Single-arm Dumbbell Row
Start · torso flat over the bench, arm hanging straight downBefore your first rep
- One knee and the same-side hand on the bench, back flat and roughly parallel to the floor.
- Let the dumbbell hang at full stretch before the first pull.
The movement
- 1Put one knee and hand on a bench, back flat and roughly level with the floor.
- 2Pull the dumbbell up toward your hip, elbow close to your body.
- 3Lower to a full stretch, then finish all reps before switching.
0/3
Start here
First time doing this
3 sets·10-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps