Dumbbell Bench Single-Arm Bent-Over Row
The Dumbbell Bench Single-Arm Bent-Over Row mainly works the back, with help from the biceps and traps. You'll need: dumbbells and exercise bench.
Required Equipment
Dumbbell Bench Single-Arm Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
How to do the Dumbbell Bench Single-Arm Bent-Over Row
Setup
Place one knee and the opposite hand on a flat exercise bench. Ensure your back is flat and parallel to the ground.
Extend the working arm toward the floor while holding a dumbbell, keeping your shoulder stable and neutral.
Execution
Engage your back muscles to pull the dumbbell upward toward your hip.
Keep your elbow tucked closely to your torso throughout the movement; avoid rotating your torso or jerking the weight.
Pause for a brief moment at the top of the movement, squeezing your back muscles.
Slowly lower the weight back to the starting position with controlled movement.
Complete the desired number of repetitions before switching to the other arm.
Dumbbell Bench Single-Arm Bent-Over Row FAQs
What muscles does the Dumbbell Bench Single-Arm Bent-Over Row work?
The Dumbbell Bench Single-Arm Bent-Over Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Dumbbell Bench Single-Arm Bent-Over Row?
Dumbbells and exercise bench.
What workout day should the Dumbbell Bench Single-Arm Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
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