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 demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Lats ObliquesTraps DumbbellsBench

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 70 kg person burns approximately 160 kcal 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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Muscles & equipment

Primary muscleLatsSecondary muscleObliquesSecondary muscleTraps
EquipmentDumbbells
EquipmentFlat Bench

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = 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, 70 kg)
≈ 160 cal
Video quality
4K with male and female demonstrations

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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. Always consult a qualified personal trainer before starting a new exercise program.

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, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

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. These alternatives target the same muscle groups and can be used to add variety to your training program.

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. One Arm Dumbbell Row with Rotation – Incline Bench Support uses Dumbbells, Bench, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

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High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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