One-Arm Dumbbell Row

The One-Arm Dumbbell Row is a beginner-level strength exercise that targets back, lats and supports biceps.

• Builds strength and control in back, lats.
• Trains a fundamental pull movement pattern used in daily life.

1. 1

   Set up for the One-Arm Dumbbell Row: {setup}.

2. 2

   Engage your lats by pulling your shoulder blades down and back before you move.

3. 3

   Pull your chest or chin toward the bar or handles, driving your elbows down and back.

4. 4

   Lower under control to a full stretch, then repeat.

• Think about pulling with your elbows, not your hands.
• Keep your core braced to stop your lower back arching.

• Using momentum to swing the weight.
• Stopping the range of motion short at the bottom.

• Keep your shoulders down — do not shrug at the top.
• If grip gives out, use straps or an assisted variation.

Use a band or machine assistance first.

1. 1.Add load or slow the lowering to 3 seconds.
2. 2.Move to a harder grip or narrower width.

General guidance — adjust based on your experience and goals.