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Home > Back Exercises > One Arm Dumbbell Row

One Arm Dumbbell Row

The dumbbell row is a great free weights compound exercise.

It predominately targets the lats, the middle back and the traps with also the biceps being worked as a secondary mover.

Take a look at the full instructions below for how to perform this back exercise. It includes a video demonstration, tips for getting your technique correct and other variations of this exercise.



disclaimer advice

ONE ARM DUMBBELL ROW
Exercise Type Primary Movers Secondary Movers
Compound /
Free Weights 		Lats Rear Delts, Biceps, Traps
Exercise Description:

1). Place your right (supporting) knee a third of the way up the flat bench and your right (supporting) hand towards the front of the bench. Keep your arm straight and your back parallel to the bench throughout the execution.

2). With your left hand, grasp the dumbbell form the floor and pull it up towards your side with your elbow tucked close to your torso.

3). With control, slowly lower the dumbbell down maintaining a straight back. Repeat for the desired amount of reps and then swap arms.

Video:
Exercise Tips:

  • Ensure that you back is kept as straight as possible throughout the movement. A good tip to control this is to keep your head up and your eyes looking ahead.

  • Do not let the weight pull your shoulder down when lowering the dumbbell or cause your back to take on the majority of the work whilst lifting. Your torso should be firmly fixed throughout the execution with your lifting arm and shoulder should be doing all of the work.

  • To increase stability, extend your non supporting leg further outwards from the bench. This gives your body a triangular shape and adds a much greater stability to the one arm dumbbell row when lifting the weight.

    		•
    Exercise Variations:

  • One Arm Cable Row – The one arm row can also be performed by switching the dumbbell for a low pulley cable.

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