Single Arm Dumbbell Rows

Exercise Tips

  • Keep your back flat

Single Arm Dumbbell Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Biceps


1 Day a Week to
3 Days a Week


Flat Bench, Dumbbell

Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Biceps

Equipment: Flat Bench, Dumbbell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Hold a dumbbell in your right hand with an overhand grip, palm facing you. Stand to the right of a flat bench and rest your left knee on the bench, keeping your right leg straight and up on your toes. Rest your left palm flat on the bench, bending over so your back is parallel with the bench. Your right arm should be hanging straight at your side.

  1. 1 Exhaling, slowly lift your elbow
    straight back, keeping it close to your side. Pinch your shoulder blades together the entire time. At the peak of the motion, your hand should be next to your
  2. 2 Inhale and slowly lower
    your arm back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch sides and repeat motions.

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