Upper body exercise
Bench-Supported Dumbbell Row
Upper bodyDumbbell1:11 demo
A dumbbell row with your shin on a bench that lets you focus on the back without unnecessary movement.
How to perform it
Place one shin on the bench and your opposite foot on the floor.
Let the dumbbell hang with your arm fully extended.
Pull your elbow toward your back pocket.
Lower slowly to a full stretch.
Coaching cues
- Full extension at the bottom
- Pull the elbow to your back pocket
- Keep the torso steady
- Use the free arm for support
Make it easier
Use a lighter dumbbell.
Make it harder
Use a heavier dumbbell or add a pause.
What it trains
LatsUpper backGripCore stability
Programming
8–12 reps per side, 2–4 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More upper-body exercises
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