Dumbbell Chest Supported Single Arm Row

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Set an adjustable bench to a 30 to 45 degree angle.
Lie face down with the chest supported and the chin just above the top of the pad. You can also slide up the bench so more of you is off it.
Plant the feet firmly on the floor, on a bumper plate if they do not reach.
Hold a dumbbell in each hand with a neutral grip, palms facing each other.
Drive one elbow back toward the pocket.
Alternate arms, or finish a full set on one side before swapping.
Lower the weight slowly and under control back to the start.

Rowing to the hip rather than to the armpit is what keeps it on the lats. High and wide turns it into an upper-back row, which is fine but is a different exercise.
The torso stays still. If the shoulders are twisting up to help the weight, it is heavier than the back can row on its own.
One side at a time lets you chase a little more range and catch a strength difference between the sides, which an even-handed row hides.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.