One-Arm Dumbbell Row
- Main muscle
- Back
- Also works
- Biceps, Shoulders
- Difficulty
- Beginner
- Movement
- Horizontal pull · Multi-joint
Equipment
- Dumbbells
- Weight bench
How to do it
- Put one knee and the same-side hand on a bench and lean forward until your back is almost level, back straight.
- Hold a dumbbell in the other hand with your arm hanging straight down, palm facing you.
- Pull the dumbbell up to the side of your body, keeping your elbow close.
- Lower it slowly; finish your reps, then repeat on each side.
Do all reps on one side, then switch.
Beginner tip: Pull your elbow toward your hip and keep your body from twisting.