Rotating the torso excessively.
BackSingle-Arm Dumbbell Row
The single-arm row trains each side independently and helps address asymmetries.
Execution
Technique, step by step.
- 01
Place one hand and one knee on the bench.
- 02
Keep your back neutral and your trunk stable.
- 03
Pull your elbow toward your hip.
- 04
Lower the dumbbell without letting the shoulder collapse.
Avoid these
Mistakes that reduce effectiveness.
Pulling toward the shoulder instead of the hip.
Using momentum.
Adapt the movement
A variation for every level.
Regression
Use a lighter load with stable support.
Single-Arm Dumbbell Row
Strengthens the back and improves shoulder-blade control.
Progression
Add a two-second pause at the top.
Put it into practice
Workouts that use this exercise.
Same muscle group
