One-Arm Dumbbell Row

A fundamental row that targets one side of the back at a time.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Lats, Mid-Back (Rhomboids), Biceps

One-Arm Dumbbell Row — Points to Check Today

  • Keep your back straight, don't round it — A rounded back puts strain on the lumbar discs. (Pulling a heavy dumbbell with the back rounded)
  • Pull with your back, not your arm — You have to drive your elbow back for the lats to work. (Flaring the elbow out and lifting with arm strength only)
  • Don't twist your torso for momentum — Rotating your torso to lift only adds weight while reducing the tension. (Twisting the torso and using rotational momentum to lift)

One-Arm Dumbbell Row — How to Do It / If You're New

  1. Place one knee and the same-side hand on a bench, plant the opposite foot on the floor, and hinge over until your torso is nearly parallel to the floor.
  2. Hold a dumbbell in the opposite hand and let it hang down, keeping your back flat (lower back straight).
  3. With the feeling of lifting your elbow toward the ceiling, pull the dumbbell up to the side of your waist.
  4. Squeeze your back at the top, then lower slowly so your shoulder stretches slightly. Finish one side, then do the other.