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3D demoStanding one-arm cable row (shotgun row)Intermediate · A cable machine
3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box
3D demoOne-Arm Dumbbell RowBeginner · A dumbbell + A bench or box
3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box
3D demoBent Over One-Arm Long Bar RowBeginner · A barbell
3D demoBent Over Two-Arm Long Bar RowIntermediate · A barbell
Supported single-arm dumbbell row
A hand and knee on a bench support the trunk during a one-arm row.
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What it works
Muscles
Main: Back. Also: Biceps, Shoulders, Forearms.
Equipment
A dumbbell + A bench or box
Level
Intermediate. See the easier and harder options above.
Workouts that use it
Similar moves
3D demoStanding one-arm cable row (shotgun row)Intermediate · A cable machine3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box3D demoOne-Arm Dumbbell RowBeginner · A dumbbell + A bench or box3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box3D demoBent Over One-Arm Long Bar RowBeginner · A barbell3D demoBent Over Two-Arm Long Bar RowIntermediate · A barbellBrowse more
Questions people ask
What muscles does the Supported single-arm dumbbell row work?
Mainly the back, with help from the biceps, shoulders and forearms.
What equipment do I need for the Supported single-arm dumbbell row?
A dumbbell + A bench or box.
Is the Supported single-arm dumbbell row good for beginners?
It is graded intermediate. If it is too hard right now, start with the Incline ring row.
What is an easier alternative to the Supported single-arm dumbbell row?
Try the Incline ring row. Both are written steps in the same progression.
How do I make the Supported single-arm dumbbell row harder?
Progress to the Bent-over barbell row, or add load, range or slower lowering once your form is solid.
