Dumbbell Single-Arm Row with Chest Supported
The chest-supported dumbbell row with one bell: kneeling on the seat with the chest on an inclined pad, one arm rows while the other holds the bench.
How to do it
Setup
Knees on the seat of an inclined bench, chest on the pad, a dumbbell hanging from the working hand, the other hand on the bench.
Steps
- Row the bell toward the hip, elbow close to the side.
- Squeeze the blade without twisting the chest off the pad.
- Lower to a full hang; switch arms after the set.
Common mistakes
Chest twisting off the pad to lift higher: both sides stay on it. Pulling the bell up toward the shoulder: the elbow drives back to the hip. Letting the bell swing: pause in the hang before each rep.
Breathing
Exhale on the row, inhale lowering.
