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PullBack-friendly

Supported Single-Arm DB Row

One arm at a time with your hand and knee on a bench for support.

💪 Lats💪 Upper back🏋️ dumbbells🏋️ bench
Supported Single-Arm DB Row — start positionSupported Single-Arm DB Row — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Place the same-side hand and knee on a flat bench.

Show all steps
  1. Setup: Place the same-side hand and knee on a flat bench.
  2. Setup: Other foot on the floor, back flat and parallel to the floor.
  3. Setup: Dumbbell hanging in the free hand.
  4. Pull the dumbbell towards your hip in an arc.
  5. Keep your shoulders and hips square to the floor.
  6. Lower slowly to a full stretch.
  7. Do all reps, then switch sides.
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Watch a video demo
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Tempo coach

Pull 1sSqueeze 1sLower 3s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •The bench support makes this back-friendly — but don't twist to move heavier weight.

✗ Common mistakes

  • ✗Rotating the torso to lift more
  • ✗Rounding the back

Swap options

Chest-Supported Dumbbell RowBack-safe

Your #1 row. The bench holds your torso, so your lower back does nothing.

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