One-Arm Dumbbell Row
A one-arm dumbbell row pulls a weight towards your hip with your other hand supported on a bench, working your lats, the muscles between your shoulder blades and your biceps.
How it moves
Hand and knee on the bench, back flatLats and upper back working. A simplified figure, not a full form check.
- Main muscle
- Upper back
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 3 sets of 8 to 12 reps per side
Written by WellPath FusionLast updated · Published
- Support yourself. Put one hand and the same-side knee on a bench, or lean on a bench with one hand and step your feet back.
- Flat back. Keep your back flat and roughly parallel with the floor.
- Hang the weight. Hold a dumbbell in your free hand with your arm straight down.
- Row. Pull the dumbbell up towards your hip, leading with your elbow.
- Lower. Lower it slowly until your arm is straight, then switch sides after the set.
What are the most common mistakes?
- Twisting the body. Keep your shoulders and hips square to the floor.
- Pulling to the chest. Aim for your hip so the lats do more of the work.
- Rounding the back. Keep your back flat and your neck in line.
How can you make it easier or harder?
Make it easier
Use a lighter dumbbell, or try a resistance band row.
Make it harder
Pause for two seconds with the dumbbell at your hip.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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