# One-Arm Dumbbell Row

URL: https://heatsy.app/ex/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: Back, Arms

## Muscles

- Main: Latissimus Dorsi, Teres Major
- Helps: Deltoid
- Holds: Subscapularis, Pectoralis Major, Pectoralis Minor, Serratus Anterior, Trapezius, Rhomboids, Rectus Abdominis, External Oblique, Internal Oblique, Iliopsoas, Rectus Femoris, Biceps, Brachialis, Triceps, Anconeus, Brachioradialis

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Place one knee and the same-side hand on a flat bench, torso close to parallel to the floor and back flat.
2. Hold the dumbbell in the other hand with the arm hanging straight.
3. Pull the dumbbell toward your hip, elbow close to the body.
4. 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.