Dumbbell Single Arm Row With Chest Supported

Muscles worked

Setup

1. Set an adjustable bench to a 30-45 degree incline.
2. Lie chest-down on the bench with your feet firmly planted on the floor or the bench's foot supports for stability.
3. Hold a dumbbell in one hand with a neutral grip (palm facing in), letting the arm hang straight down toward the floor.
4. Position your chest high enough on the pad so your head clears the top of the bench.

How to do it

1. Exhale as you pull the dumbbell toward your hip, driving your elbow back and up in a slight arc.
2. Squeeze your shoulder blade toward your spine at the peak of the movement for a full contraction.
3. Inhale as you slowly lower the dumbbell back to the starting position using a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your chest glued to the bench throughout the entire set to prevent using momentum.
• Avoid rotating your torso or lifting your chest off the pad to help move the weight.
• Keep your neck neutral by gazing slightly ahead of the bench rather than looking up.
• Ensure your elbow stays relatively close to your body rather than flaring out wide.

Pro tips

• Imagine your hand is just a hook; initiate the pull by driving the elbow toward the ceiling to maximize lat engagement over the biceps.
• At the bottom of the rep, allow the weight to pull your shoulder blade forward slightly for a full stretch before initiating the next pull.

Make it harder

• Add a 2-second pause at the peak of the contraction to increase time under tension and peak muscle fiber recruitment.
• Implement a 'dead stop' at the bottom by briefly resting the dumbbell on the floor to eliminate the stretch-shortening cycle.

Frequently asked

What muscles does the dumbbell single arm row with chest supported work?

The dumbbell single arm row with chest supported primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell single arm row with chest supported?

The dumbbell single arm row with chest supported uses dumbbell.

Is the dumbbell single arm row with chest supported good for beginners?

The dumbbell single arm row with chest supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius