Supported single-arm dumbbell row

A hand and knee on a bench support the trunk during a one-arm row.

Row family

Supported single-arm dumbbell row

Standard option

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These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

A hand and knee on a bench support the trunk during a one-arm row.

DemandMedium

Equipment requiredA dumbbell + A bench or box

Muscle focusBack · Biceps · Shoulders · Forearms

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Support one hand and the same-side knee on a stable bench, with the other foot on the floor and a dumbbell hanging from the free hand.
Draw the elbow back beside the body without twisting the trunk or shrugging.
Lower the weight slowly until the arm is extended, then repeat before changing sides.

Form cues

Keep the bench stable.
Stop the pull before the torso rotates.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Single-arm row ↗

No variation is labeled clinically validated.

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