Single-Arm Bent-Over Row
With one hand and knee supported on a bench, pull a dumbbell or kettlebell toward the chest, then switch sides.
Demonstration
Official photo sequences from the Army's drill manual, read left to right, top to bottom.
Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.
How to perform it
Free Weight Training (assistive exercise)
Starting position
Right hand and right knee on a bench to support that side; left foot on the ground and left arm fully extended down in front of the body, holding a dumbbell with an overhand grip. Back straight, head in line with the spine.
Movement
- 1Pull. Pull the dumbbell toward the chest until the upper arm is parallel to the ground, elbow up and pointing to the rear. The head and spine stay in position.
- 2Pause. Pause briefly at the top.
- 3Lower. Return to the down position. After the set, switch sides and repeat with the right arm.
ATP 7-22.02, para. 14-17, p. 14-12 – 14-13, Figure 14-14 (opens the official PDF)
What it develops
A modified Bent-Over Row done one arm at a time with a single dumbbell or kettlebell, to build upper-back strength and endurance.
Focus: Upper back, Shoulders, Biceps, Grip
Form
Drawn from the cited instructions.
Cues
- Keep the back straight and the head in line with the spine.
Common mistakes
- Letting the upper back and shoulder round forward as the weight and repetitions increase.
Cautions
- Always lift a weight that can be controlled throughout the range of motion.
Substitutions
Alternatives described in the cited publication, and how they differ.
- Bent-Over Row — Both arms at once without a bench, so the lower back and hips also hold the hinged position. ATP 7-22.02, para. 14-16, p. 14-11 (opens the official PDF)