One-Arm Dumbbell Row

Starting position

1. Place one knee and the hand on the same side on a flat bench, the other foot on the floor slightly out to the side.
2. Back flat and almost parallel to the floor, eyes on the floor in front of the bench.
3. Hold the dumbbell in your free hand with the arm hanging straight down under your shoulder.

Execution

1. Exhale and pull the dumbbell to your hip, driving your elbow up and back along your side.
2. At the top your elbow is above your back and your shoulder blade is pulled toward your spine. Hold for a second.
3. Inhale and slowly lower the dumbbell until your arm is straight, letting the shoulder blade drop.
4. Finish all reps on one side, then switch.

Common mistakes

• Twisting your torso on the way up — momentum does the work and the back is loaded unevenly.
• Pulling to the chest instead of the hip — the shoulders and traps take over.
• Rounded back — stresses the lower back.
• Jerking the dumbbell up instead of a controlled movement.

Beginner tips

• Imagine pulling with your elbow while your hand is just a hook holding the dumbbell.
• Start with a weight you can row for 12 reps without twisting.
• Start each set with your weaker arm and match the reps with the stronger one.

Alternatives

• Barbell Row to Waist — both arms at once, heavier weight
• Seated Cable Row (Close Grip, to Chest) — the same pull on a machine
• Chest-Supported Incline Dumbbell Row — both arms at once, chest supported on a bench