The bench row can be done one arm at a time, if you have access to any flat, firm, raised surface or with both arms if you have access to a weight bench. You'll also need one or two dumbbells, depending on which variation you're doing. The Mayo Clinic recommends that a single set of 12 repetitions is enough for most exercisers to build strength. You can do this exercise two or three days a week with at least a day of rest in between each day of weightlifting.
Equipment
The bench row exercise doesn't actually have to be done on a bench; any flat, firm surface will do. If you're working out at home, you can use the bed or two firm chairs of the same height without arms placed side-by-side to create a long enough surface. You also need one dumbbell.
To get into position, hold the dumbbell in your right hand. Prop your left knee and your left hand on the bench, bed or chairs, and hinge forward from the hips so that your torso is horizontal to the floor. When you do the bench row with your left hand, you'll prop your right knee and arm up on the bench, bed or chairs.
Movement
With the dumbbell in your right hand, bring your shoulder blades back and down---think of sticking your chest out. Lower the weight as far as possible while you maintain the contraction in your shoulder blades and keep your shoulders level. Then pull the weight up and back toward your hip, keeping your elbow tucked against your body throughout the motion. Stop when your elbow is about level with your shoulders, then return back to the starting position.
Cadence
The motion should be smooth and controlled throughout. Try for a slow count of "one alligator, two alligator" on the way up and the same count or slower on the way down.
You can vary the exercise by exaggerating the downward part of the motion, taking four or five seconds to lower the weight.
Breathing
Never hold your breath when lifting weights. This can raise your blood pressure and expose you to health risks such as stroke, broken blood vessels or glaucoma. Instead, focus on exhaling as you lift the weight, then inhale as you lower it.
Muscles Worked
The primary mover for this exercise is your latissimus dorsi, or lats. Your rhomboids work to maintain the contraction in your shoulder blades, and your trapezius, erector spinae, rear deltoids and biceps all help with the lifting motion.
Variation
You also might see a variation of this exercise, working both arms at once, called the two-arm or double-arm bench row. To do double-arm bench rows, you need an exercise bench. Lie face down on the bench, a dumbbell in each hand, and perform the lifting and lowering motion with both arms at once.
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