Dumbbell Single Arm Row with Chest Supported
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Back
- Tipo
- Strength
The dumbbell single arm row with chest supported is a back-building strength exercise that works one side at a time while you lie chest-down on an incline bench. Bracing your torso on the bench removes momentum and lower-back strain, so you can pull cleanly and feel the working back muscles, with the arm bend adding assistance from the biceps.
Cómo hacer el Dumbbell Single Arm Row with Chest Supported
- 1Set an incline bench to roughly 30–45° and place a dumbbell on the floor beside it.
- 2Lie chest-down on the bench so your chest and stomach are supported and your head clears the top edge.
- 3Plant your feet on the floor for a stable base and let one arm hang straight down holding the dumbbell, palm facing in.
- 4Brace your core and set your shoulder blade down and back before you pull.
- 5Row the dumbbell up toward your hip by driving your elbow back and squeezing your back, keeping it close to your side.
- 6Pause briefly at the top with the dumbbell near your lower ribs and your back muscles fully contracted.
- 7Lower the dumbbell under control until your arm is fully extended and your shoulder reaches forward.
- 8Complete all reps on one side, then switch the dumbbell to the other hand and repeat.
Consejos de técnica
- Lead the pull with your elbow rather than your hand so your back does the work instead of your arm.
- Keep your chest pinned to the bench throughout the set to avoid twisting or rocking for extra reps.
- Move through a full range of motion, letting your shoulder stretch forward at the bottom and squeezing at the top.
- Keep your neck relaxed and in line with your spine instead of craning your head up to look forward.
- Use a controlled tempo, taking about two seconds to lower each rep to keep tension on the muscles.
Errores comunes
- Lifting your chest off the bench to heave the weight up, which reintroduces momentum and defeats the purpose of the chest-supported setup.
- Pulling with a bent, hunched shoulder instead of setting the shoulder blade first, which shifts load away from the back and stresses the joint.
- Cutting the range short by not lowering fully, which removes the stretch and reduces how much of the back you train.
- Jerking the dumbbell with a fast, swinging motion, which uses momentum rather than muscle and risks straining the shoulder.
- Using a weight so heavy that your form breaks down before you finish the set, which trades clean back work for sloppy reps.
Preguntas frecuentes
What muscles does the dumbbell single arm row with chest supported work?
It mainly works the muscles of the back as you pull the dumbbell toward your hip. Because the arm bends through each rep, the biceps assist with the movement as well.
What angle should I set the bench to?
A moderate incline of about 30–45° works well. A lower angle lets you support your chest comfortably while still leaving room for the dumbbell to travel through a full range below you.
Is the chest-supported single arm row good for beginners?
Yes. Resting your chest on the bench removes momentum and takes strain off your lower back, making it easier to learn a clean rowing pattern and feel your back working.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps per arm is a sensible range for building back strength and size. Start lighter to groove the movement, then add weight as your form holds.
Why row one arm at a time instead of both?
Working one side at a time lets you focus on a full range of motion and a strong squeeze on each rep, and it helps even out strength differences between your left and right sides.
