Back · Quick demonstration
One-Arm Dumbbell Row
Train your back one side at a time while the bench helps you stay supported.
Two points to remember
Target muscles
Lats and upper back
Also works: Biceps and rear shoulders; core for stability
How to do it
- Support one hand and knee on a bench. Plant your other foot and hold the dumbbell in your free hand.
- Brace your stomach and keep your back steady. Let the weight hang below your shoulder, with your neck in line with your back.
- Pull your elbow toward your hip, keeping it near your side. Stop before you need to twist your body.
- Lower slowly until your arm is extended. Finish your reps, then switch sides.
Keep your torso still. Move your elbow toward your hip.
Choose a weight you can move without twisting your body.
Common mistakes
- Twisting your torso or jerking the weight up.
- Shrugging your shoulder toward your ear.
- Rounding your back or dropping the weight quickly.
