Dumbbell single arm bent over scapula row

Back

🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding a dumbbell. Slightly bend knees and hinge at hips, keeping back straight and core engaged. Let arm hang straight. Retract scapula, pulling shoulder blade towards spine while keeping arm straight. Pause, then slowly return to start. Repeat on both sides.

Tips

Maintain a neutral spine. Focus on scapular movement, not elbow bend. Engage your core for stability. Control the movement with a lighter weight to ensure proper form.

Similar exercises

Dumbbell bent over single arm row Back, Shoulders · 🔧 Dumbbells, Flat Bench 3/10 Kettlebell bent over single arm row Back, Upper arms · 🔧 Kettlebell 3/10 Dumbbell stability ball bent over single arm row Back, Shoulders · 🔧 Dumbbells, Stability Ball 3/10 Dumbbell bent over row Back · 🔧 Dumbbells 3/10 Dumbbell bent over reverse grip row Back, Upper arms · 🔧 Dumbbells 3/10 Landmine single arm bent over row Back · 🔧 Barbell 3/10 Dumbbell single arm upright row Back · 🔧 Dumbbells 2/10 Dumbbell single arm row Back · 🔧 Dumbbells, Flat Bench 3/10

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.