Dumbbell One-Arm Row
Dumbbell One-Arm Row is a compound horizontal pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: One-Arm Dumbbell Row · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Clear a safe path for picking up and setting down the dumbbells.
- 2Use a controlled kick-up or a spotter for heavy pressing variations.
- 3Set the handle or chest pad so the arms can fully reach without the shoulders rolling forward.
- 4Brace the torso and choose an elbow path that points toward the intended part of the back.
How to perform it
- 1Choose a flat bench and place a dumbbell on each side of it.
- 2Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- 3Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
- 4Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
- 5Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- 6Repeat the movement for the specified amount of repetitions.
- 7Switch sides and repeat again with the other arm.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Keep the pelvis and ribs square; match both sides
- •Elbows drive; hands are hooks
- •Keep the neck long
- •Finish without leaning backward
Common mistakes
- •Using torso momentum
- •Pulling the shoulders toward the ears
- •Over-squeezing far behind the body
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Cable
Plate-loaded
Landmine
Barbell
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.