One-arm Dumbbell Row
The one-arm dumbbell row corrects muscular imbalances by working each side of the back independently.
One-arm Dumbbell Row
The one-arm dumbbell row corrects muscular imbalances by working each side of the back independently.
Muscles Involved
- Latissimus dorsi: primary mover, worked unilaterally
- Rhomboids: retract the scapula
- Mid trapezius: assists scapular retraction
- Biceps: flexes the elbow
Step-by-Step Instructions
Step 1 — Positioning
One knee and one hand on the bench, other foot on the floor. Back parallel to the floor, dumbbell in the free hand.
Step 2 — Pull
Pull the dumbbell toward the hip while retracting the scapula. The elbow stays close to the body.
Step 3 — Contraction
Contract for 1 second at the top, squeeze the lats.
Step 4 — Descent
Lower in a controlled manner, feel the lat stretch.
Sets and Reps
4 sets of 10-12 reps per side. Rest 60 seconds.
Common Mistakes
- Torso rotation: keep shoulders parallel to the floor
- Pulling too high: bring the dumbbell to the hip, not the shoulder
- Body momentum: the movement comes only from the arm and back
Safety Tips
Keep the back flat and core engaged. Do not twist the spine. Start with moderate loads to master technique.
Variations
- Meadows row: with landmine bar
- Kroc row: heavy loads, slight cheating allowed
- Chest-supported row: eliminates cheating
Who Is This Exercise For?
All levels. Excellent first rowing exercise for beginners thanks to bench support.