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Exercise guide
Single-Arm Chest-Supported Dumbbell Row
A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down.
- Row the dumbbell up to your side, driving your elbow past your torso.
- Squeeze your shoulder blade at the top, then lower under control.
- Complete all reps on one side before switching arms.
Technique cues and common mistakes
- Working one side at a time lets you focus on a full contraction without the other arm compensating.
- Keep your chest pressed into the bench throughout to avoid using momentum.
- Match the rep count on both sides to avoid imbalances.