How high should the incline bench be set?

A 45-degree angle is ideal for most users as it providing a solid base for the supporting arm while allowing for a full range of motion.

Why is this better than a standard dumbbell row?

Using the bench for support minimizes the demand on your lower back and prevents you from using your legs to swing the weight.

Should I feel this in my arm or my back?

You should primarily feel tension in your back; if your biceps are fatiguing first, try focusing on driving with your elbow rather than pulling with your hand.

Single-Arm Supported Row Guide: Incline Bench Variations

Master the single-arm row using an incline bench for better lat isolation. Learn proper form, avoid common mistakes, and build a stronger back.

How to Perform

Set an adjustable bench to a 45-degree incline and stand behind it.
Rest your non-working forearm firmly on the top of the bench to support your chest and maintain a flat back.
Hold a dumbbell in your free hand with a neutral grip and let it hang straight down toward the floor.
Pull the dumbbell toward your hip by driving the elbow back while keeping it close to your side.
Squeeze your shoulder blade at the top of the movement without rotating your torso.
Lower the weight slowly under control until your arm is fully extended and you feel a stretch in your lat.
Complete all repetitions on one side before switching to the other.

Common Mistakes

Pulling the weight toward the chest instead of the hip
Rotating the hips or shoulders to create momentum
Allowing the lower back to round during the lift
Flaring the elbow out too wide from the body

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Rear Deltoids
Biceps
Trapezius

Related Guides

Lats · Back