beginner · horizontal pull
One-Arm Dumbbell Row
The one-arm dumbbell row builds upper-back strength with a stable base and independent loading. Support the non-working side so the working arm can pull without twisting the torso.
- Primary
- back, lats
- Secondary
- biceps, rear delts
- Equipment
- dumbbell, bench
- Mechanic
- compound
- Home gym
- Friendly
Setup
- — Support one hand on a stable bench or rack.
- — Square the hips and let the working arm reach toward the floor.
Execution
- — Pull the elbow toward the hip without rotating the torso.
- — Pause briefly, then lower until the shoulder blade can move naturally.
Breathing & coaching
- — Exhale as you row.
- — Inhale as you lower.
- — Keep the neck long.
- — Think about moving the elbow instead of curling the weight.
Safety & common mistakes
- — Use stable support.
- — Avoid forcing an excessive range at the top.
- — Twisting to create momentum.
- — Shrugging the working shoulder.
Progressions
- — Three-point dumbbell row
Regressions
- — Chest-supported dumbbell row