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One-arm supported dumbbell row

Upper-back support

One-arm supported dumbbell row — setup and movement1 SET UP2 MOVE WITH CONTROL
Simplified movement diagram · follow your coach’s demonstration.
  1. Support one hand on a stable bench and hinge with a long back.
  2. Row the other hand toward your ribs without twisting. Lower slowly; repeat on the other side.

Use today’s workout for sets, repetitions and load. Ask your coach to confirm your setup. These pictures do not define a strength-test protocol.