Back & biceps · Horizontal pull
Supported one-arm dumbbell row
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Dumbbell and stable bench or support
- Muscles worked
- Upper back, lats, biceps
- Movement
- Horizontal pull
How to perform
- Support one hand on a fixed bench and hinge with a long back.
- Row the weight toward your hip without twisting.
- Lower until the arm is long and controlled.
- Repeat both sides.
Three cues to remember
- Keep the support steady.
- Draw the elbow toward your hip.
- Keep your trunk still.
Common mistakes
- Rotating the trunk to lift.
- Jerking.
- Shrugging the weight.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Light chest-supported row or seated band row.
Progress when ready
Add repetitions, then load.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: dumbbell row movement reference ↗