Dumbbell Single Arm Bent Over Row
The Dumbbell Single Arm Bent Over Row targets the back muscles, particularly the lats and rhomboids. This exercise improves strength and stability in the upper body.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend at the hips and knees, keeping your back straight, until your torso is nearly parallel to the ground.
- Let the dumbbell hang straight down from your shoulder.
- Pull the dumbbell towards your hip, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position and repeat.
How to perform the Dumbbell Single Arm Bent Over Row
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Single Arm Bent Over Row using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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