BackBeginner
One-Arm Dumbbell Row
How to do it
- 1
Place one knee and the same-side hand on a bench, back flat.
- 2
Hold a dumbbell in the other hand with your arm hanging straight.
- 3
Row the dumbbell toward your hip, keeping the elbow close to your body.
- 4
Lower it slowly until your arm is fully extended.
Common mistakes
- Rotating the torso to lift the weight.
- Pulling toward the shoulder instead of the hip.
Tips
- Let the shoulder blade stretch forward at the bottom for a fuller range.
- Great option for home training with a single dumbbell.
Alternatives
More back exercises
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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