Strength · Dumbbell & gym · Beginner · ~5 min
One-arm dumbbell row
Upper-back and lat strength with the trunk supported, to balance all the overhead hitting and pushing.
▶ How to do the SINGLE ARM DUMBBELL ROW! | 2 Minute Tutorial — Max Euceda (YouTube)
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Prescription3 × 10 reps each side · rest 1 min
EquipmentDumbbell(s), Weight bench
ImpactLow
FormatSolo
Starting position
One hand and knee on a bench (or one hand on a sturdy chair), back flat, dumbbell hanging in the other hand.
How to do it
- Pull the dumbbell toward your hip.
- Squeeze the shoulder blade back.
- Lower slowly to a full stretch.
Technique cues
- Elbow toward the back pocket
- Flat back, no twisting
Common mistakes
- Rotating the trunk
- Shrugging
Easier
Seated band row.
Harder
Heavier dumbbell or a 2-second pause at the top.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.