Strength Training · Bodybuilding
One-Arm Dumbbell Row
The one-arm dumbbell row is a bench-supported pulling exercise that trains your back and arms one side at a time.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Place your left hand and left knee on a flat bench.
- Plant your right foot on the floor slightly behind your right hip.
- Hinge forward until your back is nearly parallel to the floor.
- Grasp the dumbbell with your right hand, palm facing the bench.
- Let your right arm hang directly below your shoulder.
- Pull the dumbbell toward your lower ribs until your elbow reaches the side of your torso.
- Lower the dumbbell under control until your arm is straight.
Form cues
- Brace your belly.
- Keep your neck in line with your back.
- Exhale as you pull.
Common mistakes
- Twisting to lift the weightKeep your chest facing the floor rather than turning toward the working side.
- Shrugging at the topKeep your working shoulder away from your ear as you row.
- Curling the dumbbellLead with your elbow while keeping your wrist straight and your hand beneath your elbow.
Safety
Jerking a heavy dumbbell or losing trunk control under fatigue can strain your lower back or shoulder. An unstable bench can shift beneath your supporting hand and knee.
- Check that the bench sits firmly on a level, nonslip floor.
- Increase weight only when you can complete every rep without swinging.
- End the set when you can no longer maintain your starting torso position.
- Keep your supporting hand on the bench while placing the dumbbell securely on the floor.
If the supported position aggravates your wrist, shoulder, or lower back, choose a chest-supported or machine row and seek advice if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Start with your weaker side and match its reps on the stronger side.