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Exercise handout — move better, feel better.
Single Arm Dumbbell Row
Perform single arm row with focus on maintaining neutral neck position throughout the movement.
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: Resistance band
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Place right hand and right knee on bench
- Left foot on floor for support
- Hold dumbbell in left hand, arm hanging
No image for this step. Follow the written instruction.
Step 1 of 5
Keeping back flat and neck neutral, row dumbbell toward hip
No image for this step. Follow the written instruction.
Step 2 of 5
Squeeze shoulder blade at top
No image for this step. Follow the written instruction.
Step 3 of 5
Lower with control
No image for this step. Follow the written instruction.
Step 4 of 5
Complete reps then switch sides
No image for this step. Follow the written instruction.
Step 5 of 5
Maintain posture throughout
Breathing
- Exhale on pull
- Inhale on lower
Form Cues
- Neck stays neutral
- No rotation
- Squeeze at top
- Control the weight
Common Mistakes to Avoid
- Neck craning up
- Rotating torso
- Using momentum
- Rounding back
Safety Information
Keep neck neutral throughout. Stop if back rounds.
Progressions
Heavier weight. Pause at top.
Regressions
Lighter weight. Focus on form.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.