Dumbbell Row
One hand and knee braced on a bench, pull a dumbbell from arm's length up to the side of the ribs, then lower it. Also called One Arm Dumbbell Row, Single Arm Row, One Arm Row and Bent Over Row (Dumbbell).
- Pattern
- Row
- Equipment
- Dumbbells
- Works
- Lats, upper back, biceps
- Loads
- Shoulders, elbows, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
The elbow stays straight, unlike a pull with a bent arm.
Lower back Chest Supported Row (Dumbbell)
Torso supported, no lumbar load.
When it stalls, these usually help
Both arms at once with the chest supported, so the mid-back gets steady work.
The biceps finish a row, and curls train them directly.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.