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Plan B

One-Arm Dumbbell Row

Lats · Upper back · Biceps

4Sets
8Reps
RIR 1-2Load

Swap reason — Only needs a dumbbell + any bench/support. Use the same 4 x 8 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 4 · 8 reps · RIR 1-2

Illustration of correct One-Arm Dumbbell Row form
Quick form demoWatch on Muscle & Strength
  1. 1

    Support one hand and knee on a bench or sturdy surface.

  2. 2

    Let the dumbbell hang below your shoulder.

  3. 3

    Row the dumbbell toward your hip.

  4. 4

    Lower slowly to a full stretch.

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