Exercise guide
Single-arm dumbbell row
Works your upper back and lats, with help from your rear delts and biceps. Dumbbells. Beginner friendly.
Main musclesupper back and lats
Helpersrear delts and biceps
EquipmentDumbbells
LevelBeginner friendly
In your plan3 sets of 8-12 reps
Rest1 minute 30 seconds
How to do it
- Put one knee and the same-side hand on a bench, back flat, dumbbell in your other hand.
- Let the dumbbell hang straight down from your shoulder.
- Pull your elbow back past your body, squeezing your shoulder blade.
- Lower for 2 seconds until your arm is straight.
In the members’ area
The animated demo in slow motion, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
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