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One-Arm Chest-Supported Row

One-Arm Chest-Supported Row trains 5 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 90%, Rear delts 60%, Biceps 45%, Lats 40%, Forearms 30%.

Backbone movement Level: Intermediate DumbbellsBench Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

One-Arm Chest-Supported Row - Start position
Start position
One-Arm Chest-Supported Row - Finish position
Finish position

How to do it

  1. Lie face-down on an incline bench holding a dumbbell in one hand, arm hanging straight down.
  2. Row the dumbbell up to your side, driving your elbow past your torso.
  3. Squeeze your shoulder blade at the top, then lower under control.
  4. Complete all reps on one side before switching arms.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Cable Row, it loads Rear delts 10 points lower, Lats 5 points higher. It needs Dumbbells + Bench where the other uses Cable machine. Compared with the Dumbbell Shrugs, it loads Rear delts 60 points higher, Biceps 45 points higher, Lats 40 points higher. It needs Dumbbells + Bench where the other uses Dumbbells.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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