One-Arm Dumbbell Row
- Beginner
- Gym
- Home
The one-arm dumbbell row braces one knee and hand on a bench while the other arm rows a dumbbell from a dead hang to your hip. It trains the lats, upper back and biceps unilaterally, correcting side-to-side imbalances a barbell row cannot. Beginners use it at home or in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Lats, Upper back, Biceps
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Place one knee and hand on the bench, back flat.
- Let the dumbbell hang straight down.
- Row it to your hip, elbow close to your body.
- Lower with control, finish the set, then switch sides.
Form cues
- Keep your hips square, not twisting toward the pull.
- Look at the floor just ahead, neck long.
- Exhale as the dumbbell reaches your hip.
Common mistakes
- Torso rotates as the dumbbell rises. Keep your chest and hips facing the floor.
- Elbow flares out to the side. Drive your elbow straight back along your ribs.
- Supporting arm collapses and back rounds. Press your support hand into the bench firmly.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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