Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Single-Arm Dumbbell Row

IntermediateStrengthTier T3

Row a dumbbell with one arm while supporting yourself with the other. Great for building unilateral back strength.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench, dumbbells

Home Options

  • dumbbells + weight bench

No equipment? Try: Kettlebell row, Cable row

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

2 up / 1 hold / 2 down

Tempo

Step-by-Step Guide

Set up

  • Place right hand and right knee on a bench
  • Left foot on the floor for support
  • Hold dumbbell in left hand, arm hanging straight
  • Back flat and parallel to floor

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Keep your back flat

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Row the dumbbell up toward your hip

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Lead with your elbow going up and back

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Squeeze your shoulder blade at the top

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Lower slowly with control

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Complete all reps then switch sides

Breathing

  • Exhale as you row
  • Inhale as you lower

Form Cues

  • Elbow up and back
  • Squeeze shoulder blade
  • Keep back flat
  • No rotation

Common Mistakes to Avoid

  • Rotating torso
  • Rounding back
  • Using momentum
  • Pulling to chest instead of hip

Safety Information

Keep back flat. Support your weight properly on bench.

Progressions

Increase weight or add pause at top

Regressions

Use lighter weight or do against incline bench

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.