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One-Arm Dumbbell Row

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Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
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9.0

Out of 10

Excellent

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One-Arm Dumbbell Row Images

One-Arm Dumbbell Row
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One-Arm Dumbbell Row
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One-Arm Dumbbell Row Guide

Main Muscle: Middle Back

  1. Choose a flat bench and place a dumbbell on each side of it.
  2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  6. Repeat the movement for the specified amount of repetitions.
  7. Switch sides and repeat again with the other arm.

Variations: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Apr 2, 2014 11:14 PM: great thickness of the lats upper back builder! really great lat upper back builder.



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
8/10

Mar 25, 2014 7:35 PM: n/c



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Feb 15, 2014 9:27 AM: My favorite back excercise



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
8/10

Jan 19, 2014 3:46 PM: this exercise works well for me anywhere



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
8/10

Jan 19, 2014 3:46 PM: this works well for me anywhere



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
9/10

Jan 16, 2014 10:56 AM: This exercise is good. Question: How far back should your elbows go?



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Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Jan 11, 2014 8:15 AM: One of my top favorite back exercises



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Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Oct 10, 2013 1:55 AM: this exercise is great to kick off your back workout



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Oct 10, 2013 1:54 AM: great exercise to start of your back workout



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of people found this review helpful

Review: One-Arm Dumbbell Row

Exercise Rating
10/10

Oct 10, 2013 1:54 AM: great exercise to start of your back workout



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