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Exercise 66

Single-Arm Dumbbell Bench Row - Left Hand

Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbow backward with control of the torso and shoulder blade.

CoreBackBicepsForearms
Athletic Station visual preview for Single-Arm Dumbbell Bench Row - Left Hand
Visual preview • Athletic Station

How to perform it

  1. Place one hand on the bench and lean your torso forward, keeping your spine aligned and your abs engaged.
  2. Position your feet securely on the floor and hold the dumbbell in the hand opposite the supporting hand.
  3. Let the working arm extend below your torso at the start, with the shoulder stable.
  4. Begin the row with your left hand, pulling the dumbbell toward the side of your torso.
  5. Drive your elbow backward with control, keeping it close to your body throughout the pull.
  6. Bring the dumbbell toward the abdomen or waistline without excessively rotating your torso.
  7. Lower the dumbbell slowly to the starting position, controlling the entire return phase.
  8. Exhale as you pull the dumbbell and inhale as you lower.

What you should feel

Work in the back, especially the lats and mid-back, with the biceps, forearms, and core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, neck, or lower back.

Groups mentioned in the description

CoreBackBicepsForearms

Exercise questions

How do you perform Single-Arm Dumbbell Bench Row - Left Hand?

Place one hand on the bench and lean your torso forward, keeping your spine aligned and your abs engaged. Position your feet securely on the floor and hold the dumbbell in the hand opposite the supporting hand. Let the working arm extend below your torso at the start, with the shoulder stable. Begin the row with your left hand, pulling the dumbbell toward the side of your torso. Drive your elbow backward with control, keeping it close to your body throughout the pull. Bring the dumbbell toward the abdomen or waistline without excessively rotating your torso. Lower the dumbbell slowly to the starting position, controlling the entire return phase. Exhale as you pull the dumbbell and inhale as you lower.

What does Single-Arm Dumbbell Bench Row - Left Hand work?

Horizontal pulling movement that works the core, biceps, back, and forearms while driving the elbow backward with control of the torso and shoulder blade.

What should you feel during Single-Arm Dumbbell Bench Row - Left Hand?

Work in the back, especially the lats and mid-back, with the biceps, forearms, and core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, wrists, elbows, neck, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.