Exercise guide
One-Arm Dumbbell Row
Middle Back · Dumbbell
Form cues
- Support self on bench, knee and hand
- Pull dumbbell to side of chest
- Keep torso still, squeeze back
How to do One-Arm Dumbbell Row, step by step
- 1Choose a flat bench and place a dumbbell on each side of it.
- 2Place 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.
- 3Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight.
- 4The palm of the hand should be facing your torso.
- 5This will be your starting position.
- 6Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.
- 7Breathe out as you perform this step.
- 8Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.
- 9Also, make sure that the force is performed with the back muscles and not the arms.
- 10Finally, the upper torso should remain stationary and only the arms should move.
- 11The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
- 12Lower the resistance straight down to the starting position.
- 13Breathe in as you perform this step.
- 14Repeat the movement for the specified amount of repetitions.
- 15Switch sides and repeat again with the other arm.
Muscles worked
- Main muscle
- Middle Back
- Equipment
- Dumbbell
Sets and reps
How the free programs use it:
- Bro SplitBeginner swap for Bent Over Barbell Row · 3 × 8–10
- Push / Pull / LegsBeginner swap for Bent Over Barbell Row · 4 × 6–8
- PPL / Arnold HybridBeginner swap for Bent Over Barbell Row · 4 × 6–8
- PPL + Upper / LowerBeginner swap for Bent Over Barbell Row · 3 × 8–10
- Dumbbell Full BodyFull Body A · 3 × 10–12
- Dumbbell Full BodyFull Body C · 3 × 10–12
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.