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Exercise handout — move better, feel better.
Single-Arm Dumbbell Row
Row one dumbbell at a time while supporting yourself with other hand. Classic back exercise.
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
dumbbells
No equipment? Try: Kettlebell
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 up / 1 squeeze / 2 down
Tempo
Step-by-Step Guide
Set up
- Place one hand and knee on bench
- Other foot on floor for support
- Back flat, hold dumbbell with arm hanging down
No image for this step. Follow the written instruction.
Step 1 of 5
Pull dumbbell up to your hip
No image for this step. Follow the written instruction.
Step 2 of 5
Lead with elbow, not hand
No image for this step. Follow the written instruction.
Step 3 of 5
Squeeze shoulder blade at top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly with control
No image for this step. Follow the written instruction.
Step 5 of 5
Complete all reps, switch sides
Breathing
- Breathe out as you pull
- Breathe in as you lower
Form Cues
- Pull to hip, not chest
- Lead with elbow
- Squeeze at top
- Keep back flat
Common Mistakes to Avoid
- Pulling to chest
- Rotating torso
- Using momentum
- Rounding back
Safety Information
Keep back flat. Great for building back strength.
Progressions
Increase weight or add pause
Regressions
Use lighter weight
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.