Single Arm Rear Delt Row (Dumbbell)

Also known as: Single Arm Rear Delt Row (Dumbbell).

Bench-supported one-arm dumbbell row with the elbow travelling outward at shoulder level for rear-deltoid emphasis.

How to perform this exercise

1. Support the left hand and left knee on a flat bench, planting the right foot on the floor. Hold one dumbbell in the right hand with the arm long beneath the shoulder.
2. Draw the right elbow outward and upward toward shoulder height so the weight travels toward the side of the upper chest.
3. Keep the torso stable and lower the arm under control. Switch sides after the set.