Supported Dumbbell Row

Lats, Rhomboids, Traps, BicepsDumbbell, Bench

The single-arm bench-supported dumbbell row targets the lats and rhomboids. Using the bench for support reduces axial loading on the spine.

How to do it

1Place one knee and same-side hand on the bench, keeping your torso parallel to the floor.

2Grasp a dumbbell with your other hand, let it hang straight down, and lower your shoulder.

3Pull your elbow back and up, bringing the dumbbell toward your waist and squeezing your shoulder blade in.

4Pause briefly at the top to feel a full contraction in your back muscles.

5Slowly lower the dumbbell back down, extending your arm under control.

Common mistakes

Twisting your torso as you lift — reduces back engagement and overloads the lower back.

Pulling solely with your bicep — robs the target back muscles of primary work.

Rounding your upper back — creates unwanted stress along the spine.

Breathing

Exhale as you row the dumbbell to your waist, and inhale as you lower the weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.