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Single-Arm Dumbbell Row

Primary target: Teres Major (大圆肌)

Exercise Details

Equipment
Dumbbell + bench support
Sets & Reps
3-4 sets × 8-12 reps per side · rest 90 s
How to do it
One hand and knee on the bench, back parallel to the floor; row the dumbbell toward the hip with the elbow close; squeeze the scapula 1 second at the top; lower to a full lat stretch.
Common mistakes
Rounded back with torso rotation, pulling to the chest (rear-delt takeover), flinging the weight

Muscles Worked

Teres Major

Other Exercises for the Same Muscle

Wide-Grip Row · Straight-Arm Pulldown · Reverse-Grip Lat Pulldown

See the Teres Major in the 3D anatomy tool →