- 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.
Discounts & Deals - Sign Up!
Click to enlarge
of people found this review helpful
Review: One-Arm Dumbbell Row
Dec 13, 2011 6:47 AM: I find this a good exercise for the middle back, and you can go with a lot of lbs on
of people found this tip helpful
Tip: One-Arm Dumbbell Row
Oct 22, 2011 5:23 PM: Wrap a towel around the dumbbell shaft or use Fat Gripz to take the bicep and shoulder muscles out of the equation. Does a fantastic job of isolating the back muscles!
of people found this review helpful
Review: One-Arm Dumbbell Row
Aug 25, 2011 2:42 AM: Gets it done, but a bit odd
of people found this review helpful
Review: One-Arm Dumbbell Row
Aug 16, 2011 6:46 PM: great back dumbbell exercise.
of people found this review helpful
Review: One-Arm Dumbbell Row
Jul 18, 2011 11:54 PM: my favorite row movement
of people found this tip helpful
Tip: One-Arm Dumbbell Row
May 3, 2011 12:48 PM: I love this one. I do the one-arm row and pause at the top and then add a tricep kickback. I do a brief pause after each movement. Pull up, pause, kick back, pause, bring it forward, pause, lower arm.
I can feel it in my core too.
of people found this review helpful
Review: One-Arm Dumbbell Row
Apr 28, 2011 4:02 PM: great exercise ,i really feel it in my back...
of people found this tip helpful
Tip: One-Arm Dumbbell Row
Apr 7, 2011 10:44 AM: Since most gyms don't have heavy weights, do this without a flat bench. Doing it this way is a great core work out as well and you can't cheat like you can while using a bench and you can't use a much weight as you would using a bench. Also doing it this way lets you know if your using your Rhomboids...+See More
of people found this tip helpful
Tip: One-Arm Dumbbell Row
Jan 4, 2011 10:28 AM: one my favorites
of people found this tip helpful
Tip: One-Arm Dumbbell Row
Dec 24, 2010 8:38 AM: favorite exercise of all time.. you can target different areas of your back with the way you pull up the dumbbell (close to you, elbow flared, etc.) i fking love this