EXERCISE PDF
One-Arm Dumbbell Row
Row one dumbbell while the opposite hand and knee support your torso on a bench.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
All PDF pages are shown below. Select a page to enlarge it.
Review the movement
Muscles 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)
How 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.
Cautions
- Use less weight if you swing, twist or shrug.
- Stop for pain and reassess the load or range. Do not drop the weight.