Standing Single Arm Dumbbell Bent Over Row

How To Do A Standing Single Arm Dumbbell Bent Over Row Correctly

The standing single arm dumbbell bent over row is a standing back exercise modification to the traditional single arm dumbbell row on bench.

This bent over row variation does not require a bench to support you.

To get started:

1. While standing up straight, hold a dumbbell in one arm with a palm facing in grip.
2. To get into the bent over position, bend your knees and lean forward from your hips and allow your arm with the dumbbell to hang straight down.
3. To ensure you maintain a flat back, place your free hand on your lower back, palm up.
4. Contract your back muscles by bending your elbow and pulling the dumbbell up to your chest.
5. To ensure your back stays square to the ground and you do not rotate your torso to move the dumbbell, keep your abs contracted throughout the movement.
6. Under control, lower the dumbbell back to the bottom of the movement by fully extending your arm.
7. Repeat the reps with this arm, then switch and repeat the reps with your other arm.

Primary Muscles Worked

Advanced Variation

• Barbell Bent Over Row

Beginner Variation

• Single Arm Dumbbell Row On Bench