Dumbbell foundations
Bench-supported one-arm dumbbell row
A TrainAI movement demonstration with equipment and setup cues.
How to do bench-supported one-arm dumbbell row
upper backRepetitionshome · gym
Equipment
dumbbell, bench
- Support one palm and same-side knee on a flat bench, other foot planted on floor.
- With neutral back, pull a dumbbell in the free hand from beneath shoulder toward that hip, elbow close to ribs; lower to straight arm.
- Trunk stays still, no twisting or shrugging.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.