Single-Arm Chest-Supported Dumbbell Row

A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum.

How to do it

1. Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down.
2. Row the dumbbell up to your side, driving your elbow past your torso.
3. Squeeze your shoulder blade at the top, then lower under control.
4. Complete all reps on one side before switching arms.

Tips

• Working one side at a time lets you focus on a full contraction without the other arm compensating.
• Keep your chest pressed into the bench throughout to avoid using momentum.
• Match the rep count on both sides to avoid imbalances.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid