One Arm Dumbbell Row with Rotation – Incline Bench Support
Learn how to do One Arm Dumbbell Row with Rotation – Incline Bench Support with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
One Arm Dumbbell Row with Rotation – Incline Bench Support is a Dumbbells/Bench exercise that primarily targets the Lats, with secondary activation of the Obliques, Traps. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do One Arm Dumbbell Row with Rotation – Incline Bench Support
A single-arm rowing variation performed with the non-working hand braced on the top of an incline bench, allowing a torso angle slightly above parallel to the floor. The movement includes a torso rotation at the top to engage the obliques.
💡 Instructions:
Set a bench to an incline (around 30–45°). Stand to the side of it.
Place your non-working hand on the top of the bench for support, feet shoulder-width apart, holding a dumbbell in the working hand with a neutral grip.
Keep your back straight, core engaged, and shoulders square at the start.
Pull the dumbbell toward your ribcage while simultaneously rotating your torso upward.
At the top, your chest should open slightly toward the working arm.
Slowly reverse the rotation and lower the dumbbell under control.
Complete all reps on one side before switching.
⚠️ Common mistakes:
Rounding your back during the movement.
Over-rotating and twisting your hips instead of focusing on upper torso rotation.
Using momentum instead of controlled muscle engagement.
Letting the shoulder collapse forward at the bottom.
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Start Free TrialMuscles Worked by One Arm Dumbbell Row with Rotation – Incline Bench Support
Equipment
- Dumbbells
- Bench
Calories Burned Doing One Arm Dumbbell Row with Rotation – Incline Bench Support
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: One Arm Dumbbell Row with Rotation – Incline Bench Support
- Type
- Dumbbells exercise
- Primary muscle
- Lats
- Secondary muscles
- Obliques, Traps
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: One Arm Dumbbell Row with Rotation – Incline Bench Support
What muscles does One Arm Dumbbell Row with Rotation – Incline Bench Support work?
One Arm Dumbbell Row with Rotation – Incline Bench Support primarily targets the Lats, with secondary engagement of the Obliques, Traps.
How do you do One Arm Dumbbell Row with Rotation – Incline Bench Support correctly?
A single-arm rowing variation performed with the non-working hand braced on the top of an incline bench, allowing a torso angle slightly above parallel to...
Is One Arm Dumbbell Row with Rotation – Incline Bench Support good for beginners?
One Arm Dumbbell Row with Rotation – Incline Bench Support has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for One Arm Dumbbell Row with Rotation – Incline Bench Support?
One Arm Dumbbell Row with Rotation – Incline Bench Support requires: Dumbbells, Bench.
What are the benefits of One Arm Dumbbell Row with Rotation – Incline Bench Support?
One Arm Dumbbell Row with Rotation – Incline Bench Support strengthens the Lats, engages the Obliques and Traps.
What exercises are similar to One Arm Dumbbell Row with Rotation – Incline Bench Support?
Similar exercises to One Arm Dumbbell Row with Rotation – Incline Bench Support include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine.
Is One Arm Dumbbell Row with Rotation – Incline Bench Support better than Barbell Bent Over Row?
Both One Arm Dumbbell Row with Rotation – Incline Bench Support and Barbell Bent Over Row target the Lats. Choose based on your available equipment and training goals.
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