Weight Training

Dumbbell One-Arm Row exercise

A unilateral back exercise that targets the lats, rhomboids, and biceps. It also helps correct muscle imbalances between sides and improves posture and core stability.

Dumbbell One-Arm Row exercise demonstration

How to perform Dumbbell One-Arm Row

  1. Place your right knee and hand on a flat bench for support, keeping your back flat and torso parallel to the floor.
  2. Hold a dumbbell in your left hand with your arm extended toward the floor.
  3. Pull the dumbbell up toward your torso by bending your elbow and squeezing your shoulder blade inward.
  4. Pause briefly at the top of the movement, then lower the dumbbell under control.
  5. Complete all reps on one side before switching to the other.
  6. Keep your core tight and avoid rotating your torso during the movement.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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