Single-Arm Dumbbell High Row
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Muscles worked
- High load
- Upper back · Teres
- Medium load
- Delts · Rear, Lats, and Upper back · Rhomboids
- Low load
- Biceps and Core
Primary muscles
How to do it
Support one hand and knee on a bench and hold a dumbbell in the other hand. Row toward your upper ribs with the working elbow about 45–60 degrees from your torso. Keep your torso steady and lower the weight under control.
Form cues
- Keep your torso facing the floor.
- Pull your elbow out from your side, not tight to your hip.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWristUpper backLower backHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.