Strength

Dumbbell Bench One Arm Row

The Dumbbell Bench One Arm Row targets back muscles and biceps. Using a bench for support, you lift a dumbbell with one arm, aiding strength-building and improving stability.
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Dumbbell Bench One Arm Row instructions
Step-by-step instructions
1
Place a dumbbell on the right side of a flat bench. Stand to the left of the bench and place your right knee on it.
2
Bend at your waist, keeping your back parallel to the floor, and place your right hand on the front of the bench for support.
3
Pick up the dumbbell with your left hand and pull it straight up to the side of your chest.
4
After a slight pause, lower the dumbbell back to starting position in a controlled manner.
5
Repeat this movement for the programmed number of reps, then switch sides and repeat.
Place a dumbbell on the right side of a flat bench. Stand to the left of the bench and place your right knee on it.
Bend at your waist, keeping your back parallel to the floor, and place your right hand on the front of the bench for support.
Pick up the dumbbell with your left hand and pull it straight up to the side of your chest.
After a slight pause, lower the dumbbell back to starting position in a controlled manner.
Repeat this movement for the programmed number of reps, then switch sides and repeat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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