EXERCISE GUIDE
One-Arm Dumbbell Row
Row one dumbbell while the opposite hand and knee support your torso on a bench.
01Muscles used
Main muscles
- Latissimus dorsi
- Rhomboids and middle trapezius
Assisting & stabilizing muscles
- Rear deltoids, biceps and other elbow flexors
- Core stabilizers and forearms (posture and grip)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- For a right-arm row, place your left hand and knee on a stable bench and your right foot on the floor. Brace with your back and neck naturally aligned.
- Hold the dumbbell with your palm inward, thumb wrapped and wrist straight. Let the arm hang below your shoulder.
- Exhale and draw the elbow back near your body, bringing the weight toward the waist or lower ribs without twisting or shrugging.
- Inhale and lower slowly to the start. Set the weight down safely before changing sides.
04Technique cues
- Keep the supporting hand, knee and foot still, with chest and pelvis facing the floor.
- Keep the wrist steady and stop the pull where the torso stays square.
05Cautions
- Use less weight if you swing, twist or shrug.
- Stop for pain and reassess the load or range. Do not drop the weight.