One-Arm Dumbbell Row
A single-arm back exercise braced on a bench. With your torso flat, you row a dumbbell from arm's length up beside your waist.
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Pull the dumbbell up toward your hip, elbow close to your side
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How to do it
- Stand beside a flat bench with a dumbbell on the floor at your right side.
- Put your left knee and left hand on the bench, hand under your shoulder and knee under your hip. Plant your right foot on the floor, a little back and out to the side.
- Pick up the dumbbell with your palm facing in. Flatten your back so your torso is close to parallel with the floor, and let the dumbbell hang under your shoulder.
- Row the dumbbell up toward your hip, driving your elbow back and keeping it close to your body.
- Squeeze your shoulder blade toward your spine at the top, then lower the dumbbell under control until your arm is straight. Finish your reps, then switch sides.
Common mistakes
- Twisting the torso open to heave the weight up. Keep your hips and shoulders square to the floor.
- Rounding the back or letting it sag instead of holding it flat.
- Flaring the elbow out wide, which moves the work from the lats to the rear shoulder.
- Shrugging the shoulder up toward your ear instead of pulling it back.
- Stopping short of a straight arm at the bottom.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
Seated Cable Row
A seated cable pull for the middle of the back. With your feet braced and torso tall, you row a close-grip handle to your stomach.
View in 3D →Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
View in 3D →Lat Pulldown
A cable machine pull that trains the same muscles as a pull-up. Seated with your thighs braced, you pull a wide bar down to your upper chest.
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