Single-Arm Chest-Supported Dumbbell Row

Muscles worked by the Single-Arm Chest-Supported Dumbbell Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior Deltoid

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Single-Arm Chest-Supported Dumbbell Row

1. Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down.
2. Row the dumbbell up to your side, driving your elbow past your torso.
3. Squeeze your shoulder blade at the top, then lower under control.
4. Complete all reps on one side before switching arms.

Form tips

• Working one side at a time lets you focus on a full contraction without the other arm compensating.
• Keep your chest pressed into the bench throughout to avoid using momentum.
• Match the rep count on both sides to avoid imbalances.

At a glance

Single-Arm Chest-Supported Dumbbell Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over Dumbbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Chest-Supported Kettlebell Row
• Chest-Supported Smith Machine Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "single-arm-chest-supported-dumbbell-row",
  "name_en": "Single-Arm Chest-Supported Dumbbell Row",
  "name_de": "Einarmiges Kurzhantelrudern mit Bruststütze",
  "name_es": "Remo con Mancuerna a Una Mano con Pecho Apoyado",
  "description_en": "A unilateral row performed one arm at a time on a chest-supported incline bench, isolating each side of the back and reducing momentum.",
  "description_de": "Ein einarmiges Rudern auf einer Schrägbank mit Bruststütze, das jede Rückenseite isoliert trainiert und Schwung reduziert.",
  "description_es": "Un remo unilateral realizado con un brazo a la vez sobre un banco inclinado con apoyo para el pecho, que aísla cada lado de la espalda y reduce el impulso.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "pull_day",
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "row",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down.",
    "Row the dumbbell up to your side, driving your elbow past your torso.",
    "Squeeze your shoulder blade at the top, then lower under control.",
    "Complete all reps on one side before switching arms."
  ],
  "instructions_de": [
    "Lege dich mit dem Bauch auf eine Schrägbank und halte eine Kurzhantel in einer Hand, der Arm hängt gerade nach unten.",
    "Ziehe die Kurzhantel seitlich nach oben und führe den Ellbogen am Oberkörper vorbei.",
    "Drücke das Schulterblatt oben zusammen und senke die Hantel kontrolliert ab.",
    "Führe alle Wiederholungen auf einer Seite aus, bevor du den Arm wechselst."
  ],
  "instructions_es": [
    "Túmbate boca abajo en un banco inclinado sujetando una mancuerna con una mano, con el brazo colgando recto hacia abajo.",
    "Rema la mancuerna hacia tu costado, llevando el codo más allá del torso.",
    "Aprieta el omóplato en la parte superior y luego baja de forma controlada.",
    "Completa todas las repeticiones de un lado antes de cambiar de brazo."
  ],
  "tips_en": [
    "Working one side at a time lets you focus on a full contraction without the other arm compensating.",
    "Keep your chest pressed into the bench throughout to avoid using momentum.",
    "Match the rep count on both sides to avoid imbalances."
  ],
  "tips_de": [
    "Wenn du eine Seite nach der anderen trainierst, kannst du dich auf eine vollständige Kontraktion konzentrieren, ohne dass der andere Arm hilft.",
    "Halte die Brust während der gesamten Bewegung an die Bank gedrückt, um Schwung zu vermeiden.",
    "Achte auf die gleiche Wiederholungszahl auf beiden Seiten, um Dysbalancen zu vermeiden."
  ],
  "tips_es": [
    "Trabajar un lado a la vez te permite concentrarte en una contracción completa sin que el otro brazo compense.",
    "Mantén el pecho presionado contra el banco durante todo el movimiento para evitar usar impulso.",
    "Iguala el número de repeticiones en ambos lados para evitar desequilibrios."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/single-arm-chest-supported-dumbbell-row-start.webp",
      "peak": "images/flat/single-arm-chest-supported-dumbbell-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "single-arm-chest-supported-dumbbell-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.