How to do a single-arm bent-over row

Upper bodyDumbbellsBeginner

A row one arm at a time, braced on a bench — lets you focus on each side of your back.

Every move in Core Buddy has a video like this one — and it builds the whole session for you, timer and all. Free to download.

How to do it

1Brace a hand and knee on a bench, flat back
2Row the dumbbell up to your ribs
3Lower under control, then switch sides

Muscles worked

Back Biceps

Share this exercise

Try these next

Upper bodyBeginner

Dumbbell bent-over row

Hinge forward and row the dumbbells to your ribs — the main builder for a strong back.

How to do it →

Upper bodyBeginner

Reverse grip dumbbell row

A bent-over row with palms facing forward — hits the back with a bit more bicep involvement.

How to do it →

Upper bodyIntermediate

Renegade row

A row from a plank on the dumbbells — builds the back while your core fights to keep you steady.

How to do it →

Let Core Buddy do the deciding

See the single-arm bent-over row and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.