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Strengthintermediate
Single-Arm Bent-Over Row
Supporting one hand on a bench lets you row heavy with the spine protected — building back strength one side at a time.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–10 each
- Intensity
- RPE 6–7
- Rest
- 60–90 s
Bone load
Spine
Hip
Wrist
Equipment
dumbbellbench
Set up
- 1One hand and knee on a bench, back flat and parallel to the floor, dumbbell in the free hand.
Do this
- Row to the hip, leading with the elbow
- Keep the back flat and square
- Lower fully each rep
Avoid this
- Twisting the trunk to lift
- Rounding the back
Safety
Use the bench for support and keep your trunk steady. Support does not remove the need for an appropriate load and technique.