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One-Arm Dumbbell Row
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Target
Back
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
8-12
Execution
How to perform
Support one hand and knee on a bench and keep your torso stable. Pull the dumbbell toward your hip without rotating your body, squeeze your back, then lower the weight until your arm is fully extended.
Technique
Key form tips
- 1Support one hand and knee on a bench and keep your torso stable
- 2Pull the dumbbell toward your hip without rotating your body, squeeze your back, then lower the weight until your arm is fully extended
- 3Keep each repetition controlled and maintain tension through Back.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Back to force extra repetitions.