- Choose a flat bench and place a dumbbell on each side of it.
- 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.
- 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.
- 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.
- Lower the resistance straight down to the starting position. Breathe in as you perform this step.
- Repeat the movement for the specified amount of repetitions.
- 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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Review: One-Arm Dumbbell Row
May 16, 2013 2:59 AM: probs fav back exercise ;) though easy to get wrong, vid helps tons :D
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Review: One-Arm Dumbbell Row
Mar 8, 2013 4:36 AM: I've been doing this one wrong for a long time and had been focusing too much on trying to work the lats instead of back. The guide was a big help in correcting my form and now feeling the back being worked. Follow the guide and you wont go wrong. Great exercise if done correctly.
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Review: One-Arm Dumbbell Row
Feb 21, 2013 5:02 AM: My absolute favourite back exercise, for some reason it hits me as hard physically as training legs does! I let my trunk rotate a bit on each rep (not much though) as I feel the stretch that way. My back feels more 'trained' after this than any other exercise.
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Tip: One-Arm Dumbbell Row
Sep 10, 2012 5:27 AM: By far my favourite exercise for the middle back and one favourite exercise of all exercises. You might want to try different grip positions, like two sets with your palms facing back and then two sets with your palms facing your torso.
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Review: One-Arm Dumbbell Row
Sep 8, 2012 4:22 PM: Simply the best way to develop thickness in your rhomboids/lower traps and lats
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Review: One-Arm Dumbbell Row
Jul 23, 2012 7:44 AM: It's a great exercise for me it's better than the bent over row because I don't feel the lower back at all.
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Review: One-Arm Dumbbell Row
Jun 19, 2012 5:26 PM: I feel it's an excellent exercise. I have recieved my best results from these.
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Review: One-Arm Dumbbell Row
Jun 17, 2012 1:38 PM: Feel the squeeze.
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Review: One-Arm Dumbbell Row
May 28, 2012 12:31 PM: Good.
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Review: One-Arm Dumbbell Row
Feb 24, 2012 3:31 AM: By far, my favourite back/bicep exercise. I think that it is good because it is easy to do, relatively easy to keep good form all the time, works muscles in a nice and safe way and can often be improved frequently