One-Arm Dumbbell Row

One-Arm Dumbbell Row

Type: Compound Muscle: Upper Back Equipment: Dumbbell

A single-arm dumbbell pull that builds the upper back, lats, and arm strength.

See all exercises

+Works each side independently
+Builds back and grip strength
–Can encourage torso twisting
–Lower back supports the position

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Place one knee and same-side hand on a bench; other foot on the floor, back flat
Hold a dumbbell in the free hand, arm straight below shoulder, palm facing in
Brace your core and keep neck neutral; shoulders and hips square to the floor
Pull the dumbbell toward your hip by driving your elbow back, close to your side
Squeeze your shoulder blade toward your spine at the top; don’t shrug
Lower the weight slowly until your arm is straight; keep the shoulder packed
Exhale on the pull, inhale on the way down; keep the torso still
Switch sides and match reps with control