Back · Horizontal pull
One-Arm Supported Dumbbell Row
Lats, upper back, biceps
Primary areaBack
PatternHorizontal pull
DifficultyBeginner
TrackingRepetitions
SETUP
Equipment and muscle focus
- Equipment
- Dumbbell · Bench or sturdy box
- Primary
- Back
- Laterality
- One side at a time
- Load tracking
- External load
- Editorial status
- Reviewed base movement
MOVEMENT GUIDE
How to perform it
Coaching cues
- Support one hand and knee or use a split stance.
- Keep the trunk quiet.
- Pull toward the hip and lower fully under control.
LIBRARY CONNECTIONS
Where this exercise appears
33 sessions · 14 programs · 15 circuits
Anime Finale: The Climb25–45 min · All levelsBodyweight Foundations30–40 min · New or returningBoss Mission: Bronze Stage35–50 min · Returning or intermediateBoss Mission: Save Point35–50 min · Returning or intermediateHome Strength: 4 Weeks4 weeks · 3 days per weekGym Strength: 4 Weeks4 weeks · 3 days per weekAthlete Power: Challenge4 rounds · IntermediateAthlete Power: Foundation3 rounds · IntermediateView all connectionsSearch and filter all 62 related items