One-arm Dumbbell Row
One-arm Dumbbell Row is a strength - unilateral horizontal pull exercise involving Latissimus dorsi, Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi, Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Posterior deltoid
- Exercise type
- Strength - unilateral horizontal pull
Exercise technique
- Support
Place one knee and the hand on the same side on a stable bench.
- Foot
Place the other foot out to the side to form three points of support.
- Alignment
Keep your pelvis parallel to the floor and let the dumbbell hang from your free arm.
- Pull
Drive your elbow backward toward your hip.
- End point
Stop as your upper arm approaches your torso without lifting your shoulder.
- Lower
Lower the dumbbell with control and allow your shoulder blade to glide forward.
- Switch sides
Set the dumbbell on the floor before switching your supporting hand and knee.
Key technique points
- Press evenly into the bench with the supporting hand.
- Move the dumbbell toward your hip.
- Keep both shoulders parallel to the floor.
- Align your neck toward the floor below.
- Keep your wrist beneath your elbow.
- Do not let your shoulder hang without control at the bottom.
Common mistakes
Turning the chest
Do not rotate toward the ceiling as you lift and replace the back pull with torso rotation.
Driving the elbow too far back
Do not pull your upper arm excessively backward and push the front of your shoulder forward.
Collapsing into the supporting shoulder
Do not let the shoulder of the bench-supported arm sink toward your chest.
Pulling the dumbbell toward the shoulder
Do not direct the weight toward your ear instead of your hip line.
Arching through the lower back
Do not lift your torso on every repetition to accelerate the load.
Using a narrow foot position
Do not narrow your base and let your pelvis rotate under the single-arm load.
Frequently asked questions
One-arm Dumbbell Row: why is “Turning the chest” a mistake?
Do not rotate toward the ceiling as you lift and replace the back pull with torso rotation.
One-arm Dumbbell Row: why is “Driving the elbow too far back” a mistake?
Do not pull your upper arm excessively backward and push the front of your shoulder forward.
One-arm Dumbbell Row: why is “Collapsing into the supporting shoulder” a mistake?
Do not let the shoulder of the bench-supported arm sink toward your chest.
One-arm Dumbbell Row: why is “Pulling the dumbbell toward the shoulder” a mistake?
Do not direct the weight toward your ear instead of your hip line.
One-arm Dumbbell Row: why is “Arching through the lower back” a mistake?
Do not lift your torso on every repetition to accelerate the load.
One-arm Dumbbell Row: why is “Using a narrow foot position” a mistake?
Do not narrow your base and let your pelvis rotate under the single-arm load.
What should I focus on when doing One-arm Dumbbell Row?
Press evenly into the bench with the supporting hand. Move the dumbbell toward your hip. Keep both shoulders parallel to the floor. Align your neck toward the floor below. Keep your wrist beneath your elbow. Do not let your shoulder hang without control at the bottom.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.