One-Arm Dumbbell Row
Also known as: Single-Arm Dumbbell Row, Dumbbell Bench Arm Row, One Arm Bent Over Dumbbell Row, Single Arm Bent Over Dumbbell Row, One-Arm DB Row, Single-Arm DB Row, One Arm Row, Single Arm Row, Bench Dumbbell Row, Unilateral Dumbbell Row, Kneeling One-Arm Dumbbell Row, Kneeling One-Arm DB Row, Kneeling Single-Arm Dumbbell Row, Bench Kneeling Dumbbell Row, Kneeling Dumbbell Row, Dumbbell Row
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Place one knee and the same-side hand on a flat bench, torso close to parallel to the floor and back flat.
- Hold the dumbbell in the other hand with the arm hanging straight.
- Pull the dumbbell toward your hip, elbow close to the body.
- Lower it slowly until the arm is straight and the shoulder blade stretches forward; finish the set, then switch sides.
Cues
- Think of pulling the elbow to the ceiling.
- Keep hips and shoulders square to the floor.
Common mistakes
- Twisting the torso to lift the weight.
- Rounding the back or letting the free shoulder sag.
- Shrugging the shoulder toward the ear.
- Cutting the lowering phase short.