Strength

Bench-Supported One-Arm Dumbbell Row

Support one hand and the same-side knee on the bench, keep the other foot on the floor and the dumbbell in the free hand, then hold your trunk steady as you pull the elbow toward your hip and lower with control.

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Train pulling strength in the upper back and arm while the bench supports the body and limits trunk movement.

Get ready

  1. Place the bench on a level, nonslip floor and press it firmly from several directions. Do not use it if it rocks or slides.
  2. Stand beside the bench holding the dumbbell in the hand farther from it. Place the nearer hand and knee on the bench and plant the other foot firmly on the floor.
  3. Let the dumbbell arm hang naturally and set your head, back, and pelvis in a steady position. Press lightly through the supporting hand and keep your shoulders away from your ears.

How to do it

  1. Exhale as you pull the working elbow toward your hip, keeping the dumbbell close without turning your body toward the ceiling.
  2. Inhale as you straighten the arm and lower the dumbbell with control to complete one repetition; do not hold your breath to keep your body still.

Finish the movement

  1. After completing one side, return to standing before setting the dumbbell down securely, then change sides and reset. After the second side, stand steadily before bending your hips and knees to lower the dumbbell to the floor with control.

Rest

Rest about 30 seconds before changing sides. Both sides complete one set; rest about 60 seconds between sets, or longer if needed.

Make it easier

  • Use a lighter dumbbell; reduce how far the elbow travels back; check after each repetition that the supporting hand, knee, and foot remain stable.

Make it harder

  • Optional: Increase the weight slightly only while the trunk stays still and, after the set, you are still confident you could complete at least 2 more repetitions with the same controlled form.
  • Optional: Take about 3 seconds to lower.
  • Optional: Pause for 1 second with the elbow near the hip.

Common mistakes

  • Rotating or lifting the trunk while pulling; shrugging; swinging the dumbbell with the arm; placing the supporting foot too close to the bench to remain stable.

When to stop or adjust

  • Movement or instability of the bench; sharp or worsening pain in the shoulder, elbow, or lower back; inability to control the supporting position, grip, or lowering of the dumbbell.