Single-Arm Neutral-Grip Dumbbell Row
Single-Arm Neutral-Grip Dumbbell Row builds a strong back. It strengthens your shoulders, upper arms, and core.
BEGINNER
Dumbbell Kneeling One Arm Row
A single-arm back exercise performed with one knee and hand supported, targeting the lats, rhomboids, and rear delts while improving unilateral strength, stability, and balanced pulling mechanics.
Instructions
- With the dumbbells on the sides of the flat bench, place your right hand and right knee on the flat bench. With your back straight and your abs parallel to the weight bench, grab a left dumbbell in your left hand, palm facing you.
- Lift the dumbbell to your chest, bending your elbow back at a 90-degree angle. Lower the dumbbell until the arm is straight and the elbow is slightly bent. Repeat for a full set of reps, then switch sides.
Tips
- Keep your lower back arched, and your upper back arched to keep your torso stays straight during the movement.
Alternative Exercises
Single-Arm Inverted Row
Single-Arm Inverted Row is an upper-body movement that targets your biceps, shoulders, and forearms. Performing this exercise one arm at a time provides muscular balance on each side of the body.
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